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20 x 30 Second Intervals

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10 Mins WU @ Easy Pace (RPE: 2-3)

30 Seconds @ < 3k Pace (RPE: 8)
30 Seconds @ Easy Pace (RPE: 3)
x20

10 Mins CD @ Easy Pace (RPE: 2-3)

30 seconds fast, 30 seconds easy, repeat 20 times. Simple. A good introduction to intervals if you are new to doing them. Don’t go off too quickly in the first few 30 second reps as you will soon begin to struggle. Good luck.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😬 Too fast

PACE

Really loved doing all of this.Think I’m still running a bit too fast on the warm up and cool down but managed it all ok.Loved doing the intervals.My main problem is the recording of it as whatever I do in settings my watch doesn’t seem to send to strava so I ran with my phone but then it said for the warm up I did 4 mins but I definitely did 10!! Will look at sorting this out.
Maria Gosden
Really pleased you are enjoying these sessions and each week there will be different ones to enjoy. Don’t worry too much if Strava is a little off. I’ve just sent a request to follow on your there and will try and get you added to the PB Runner group as well. That makes it easier for me to track your runs. But really well done. These type of session will also really improve your parkrun times going forward. But it will likely take 8-12 weeks of consistency before you see those gains. So stick with it and be patient. Great work Maria.
simon-linklater

Coach Simon