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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.

Lap times we want to be hitting 2:15 in Rep 1 and 2:10 for the rest!! I know you like the specific targets.

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

8

RPE

8:54, 8:51, 8:26

PACE

Thanks for re scheduling, enjoyed the session even if it was tough. Thought when you were calling out the lap times I was too slow, but my 10k pace is 9:08 & 5k 9:00 so my pace on Strava being 8:54. 8:51 & 8:26 for each segment is ok. It was a high RPE though. Hope you’re feeling better today.
Sue Alabaster
Well done Sue. I’m fine thanks. Just like to moan when I’m not 100%. Blokes do that. Although my Garmin said I was only 1% training ready post 10k Sunday 😂 You did great, very consistent. The only thing I would try to emphasise is to see if you can relax a touch more. Obviously I don’t get the opportunity to watch you run that often as we do intervals together. Whilst it might not be the case, it did appear that you had some tension there, and to be honest that’s normal when working at your limit. But the real skill is trying to stay relaxed. It’s something I tell myself over and over again and why the mantra “Light & Smooth” works for me. So next time you do intervals and are working hard, just try to release some of that tension, perhaps focusing on the shoulders and arms to begin with. Please don’t take this at a critique either, just a way of me trying to help bring further improvement by a simple mindset change.
simon-linklater

Coach Simon