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10 x 3 Mins (10k)

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10 Mins WU @ Easy Pace (RPE: 3)

3 Mins @ 10K Pace (RPE: 7)
90s Recovery
x 10

10 Mins CD @ Easy Pace (RPE: 3)

Really simple session and a chance to practice running at your target 10k goal pace for short periods of time.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Target was 9:14 and 8:43 Actuals: (according to watch were) 9:09, 9:08 and 8:19 Pleased with that. Controlled pace on the 15 and that allowed me to maintain the pace but still had to fight for it. It was really useful when you said you’ve got a 200m in you as I went passed you with a minute to go on the last rep- gave me a real target to keep going for
Rebecca Richardson
That’s good to hear, yeah I’ll often do that so a runner keeps pushing. You did great, the pacing was excellent, I could see you were working hard but your form never dipped at any point, which was so pleasing to see. As I said during the sessions it’s building that belief that you can sustain a higher effort for longer and not ease back the minute it gets tough. So excellent work Rebecca.
simon-linklater

Coach Simon