4-6-8-6-4 Pyramid

LOAD: 28

10 Mins WU @ Easy Pace (RPE: 3)

4 Mins @ 5K Pace (RPE: 6)
2 Min Recovery

6 Mins @ 5K Pace (RPE: 7)
2 Min Recovery

8 Mins @ 10K Pace (RPE: 7)
3 Min Recovery

6 Mins @ 5K Pace (RPE: 8)
2 Min Recovery

4 mins @ 5K Pace (RPE: 8)
2 Min Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A big training session and it’s likely your pace will drop for the middle 8 min rep, which is fine. Best done on the track or a flat uninterrupted environment.

Tuesdays evening session with the gang if you can make it. Let me know if Dave isn’t coming as should be a few coming over from Bexhill way!

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

That was a good, and tough, session, cheers Simon! That 4th rep was very tough and came in a touch slower than 5K, but all other reps were a touch faster, so overall very happy with that!

Jamie Tiltman

Really impressed with those splits. To be honest you’ll always see your pace dip a little in rep 4 or km 4 of a race. But you were ahead of targets before which is great. Conal who you appeared to be with for much of the session has just smashed out a 19:38 5k so it should give you an idea of where your fitness is right now. Great running Jamie.