4-3-2-1-1-2-3-4 Mins

LOAD: 23

10 Mins WU @ Easy Pace RPE: 3
4 Mins @ 5K Pace RPE: 8 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
2 Mins @ 3K Pace RPE: 9 (90s)
1 Min @ 3K Pace RPE: 9 (60s)
1 Min @ 3K Pace RPE: 9 (60s)
2 Mins @ 3K Pace RPE: 9 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
4 Mins @ 5K Pace RPE: 8 (90s)
10 Mins CD @ Easy Pace RPE: 3

Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Im not sure I was exactly on pace and I don’t want to get too excited but I’m running with no pain 😱 this is the first session I haven’t noticed it there. I do keep up with my glute exercises!!

Louise Cavill

This is brilliant news and to be honest right now I don’t feel like we need to be worrying too much about target paces etc. The fact you’re running, pain free and enjoying it, is what matters. Then when things are settled again we can focus more on splits. If track is a regular thing then I can always give you the lap times you should be hitting if you find that helps. But as I say, we don’t need to worry about that just yet. Great session Lou.