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

I swapped efforts for a run with Sue including hills – hope that was ok. As we were running with faster runners I really had to work hard to keep up. Was very pleased to have done 5 miles in 62 minutes. 105m of climb.

Ellie Miller

Great work Ellie and no worries about the switch, especially now that you have entered Beckley, this was definitely enough. Hopefully see you out there Sunday.