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8-6-6-4-4

LOAD: 280

10 Mins WU @Easy Pace (RPE: 3)

8 Mins @ 10km Pace (RPE: 7)
2 Mins Recovery

6 Mins @ 5km Pace (RPE: 8)
2 Mins Recovery 
x 2

4 Mins @ 5km Pace (RPE: 8)
2 Mins Recovery 
x 2

10 Mins CU @Easy Pace (RPE: 3)

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

Try and be consistent with your lap times. 28 minutes is a long time for intervals so getting that pace right and not going off too quick is key. It will definitely be slower than Fridays efforts were the total time running was nearly half of this.

simon-linklater

Coach Simon

FEEDBACK

9

ENJOYMENT

7

RPE

8.09

PACE

Enjoyed that session, although looking at target paces I should have been quicker for 10k and 2x6min 5k. Garmin says 8.5m/m 10k and 8 m/m 6 min 5k. I felt great doing it and like I could have pushed more for sure. I was conscious of not going to fast. Also I’ve looked at the target paces so I know what to go by next time 👊🏼
Louise Hart
Well done Lou, really strong session that. I think you did well in that you got quicker as the reps went on. It was a warm evening and had you gone too fast too early it could have got very tough. So really well paced. At the moment from a lap time perspective anywhere around 2:00 for 400 in those longer reps is great, which you were beating there at the end and around 2:05 for the 10k. 28 mins of effort though is really good and you’ll have pushed the fitness up a level as a result.
simon-linklater

Coach Simon