Loading...

2km & 400s

LOAD: 36

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.

Again the lack of availability at the weekend does mean we are cramming a lot in, so I’m wary the legs might be a little tired for this one. But if that’s the case just look to drop the pace a little to get all the reps done.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🙄 Just a fraction slow

PACE

Tough, but good, session! Went into headwind on 2km reps and it was deceptively strong today, and seemed to pick up speed throughout the session, so second rep was quite a bit under pace. Tailwind on the 400m reps meant that it was blisteringly hot instead 🥵 – managed to keep close to pace for most of them but trailed off towards the last few (penultimate rep had to be into headwind and that was dreadful!) So, little bit off pace towards the end, but with conditions and recent efforts considered I’m happy with that.
Jamie Tiltman
I think it’s good to have that mindset and understand how conditions will effect your pace. In these situations we can then avoid getting too disappointed at not being on pace but continue to work at the right level. It’s then the cumulative effect of all these good sessions that will see your 5 & 10k times improve. Well done Jamie.
simon-linklater

Coach Simon