4-3-2-1-30s

LOAD: 24

10 Mins WU @ Easy Pace (RPE: 3)

4 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery

3 Mins @ 5k Pace (RPE: 8)
90 Seconds Recovery

2 Mins @ 3K Pace (RPE: 8)
90 Seconds Recovery

1 Min @ <3k Pace (RPE: 9)
60 Seconds Recovery

30 Seconds @ All In Pace (RPE: 9)
60 Seconds Recovery

x 2

10 Mins CD @ Easy Pace (RPE: 3)

Total of 21 mins of efforts!! A good opportunity to work on a variety of paces across varied reps. The shorter the rep, the quicker you go.

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

Didn’t manage this one as I ended up doing a steady 5k with full circle instead

Sarah Taylor

I’ll be honest, I’m a little disappointed. Not in you or your choices as such, but just the fact I know missing a few key runs will set you back a smidgen. And I really want you to keep improving and achieve your goals. I’m well aware life does get in the way sometimes, but the reason I got into coaching was to try and help people go on a journey I’ve been on. And at times the quicker sessions are tough (they still are) but everything that comes with that, for getting them done is worth that effort. And I really want to help you. So if there are times like this, that me saying, come on Sarah, you can do this, I will. You’re on the right track, you just need to keep following that path and the rewards will follow.