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2km & 400s

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2km WU @ Easy Pace (RPE: 3)

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

5 x 400m @ 3k Pace (RPE: 8)
60 Sec Recoveries

4 Min Recovery

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

5 x 400m @ 3k Pace (RPE: 8)
60 Sec Recoveries

2km CD @ Easy Pace (RPE: 3)

Great session inspired by the Running Channel. Gets us practicing our 10k goal pace but also incorporates some quicker 400s to include some speed. Enjoy.

A couple of beautiful sessions this week. Lots of gains to be made in your fitness if you tick these off and keep the pace consistent.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

First half felt really good, possibly a little too speedy. Always seem to feel really nervous about running fast though for some reason. Felt I hit the targets overall though Second half had to really dig deep especially during the 400ms where my pace dropped a little, but hung in there and got it complete, one rep at a time. Only thing was I found the cool down very hard, felt my right leg was dragging a bit and started to get pain on calf, sides of shin and inside of knee. Not sure if it’s just a bit of seizing up, just hope it’s not another niggle.
Andy Wood
Excellent work Andy. A tough session that so you smashed it. I would say in that situation where things start to hurt like that, just ditch the 2km WU at the end and do your stretches. The extra distance in that case might just make things worse. Hopefully you’re feeling ok today though?
simon-linklater

Coach Simon