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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.

2km being 5 laps of the track so the conversion is quite easy. I’ll be doing the same session albeit trailing behind. What I would say is start early as this session in total could take 50 mins.

simon-linklater

Coach Simon

FEEDBACK

9

ENJOYMENT

7

RPE

PACE

Really good session that. Tough but just the right amount of tough. Happy with my splits and overall I was 10s ahead. I think that was from being slightly fast on the 400s. If I could be that consistent all the time that would be great.
Paul Lambert
It’s worth noting those target paces have come down quite a lot for you. So to be 10 seconds ahead is a real plus. It’s quite reassuring for me knowing you’re working at the same level and doing the same session and just those little comments of encouragement make a huge difference, so thank you. Great running Paul.
simon-linklater

Coach Simon