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.

Good speed endurance session with the Team on Tuesday evening.

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

That was very hard but no complaints with my performance. I ran 5K pace bang on my 20’ goal and was steady and consistent, never dropping off. Slowed just the right amount for the 8’ segment then finished with my best pace on the final 4’’ Comfortably inside 20’ pace. My heart rate stayed below 120 all the time except the last lap when I was tired but even then I was way off my maximum. I didn’t feel it was the right week to push really hard and try to stay with Stuart, but in the coming weeks I will put in a session like I did in Grosvenor Gardens five or six weeks ago when I gave maximum effort and was on my knees after each of the 20 reps. I’ll consolidate the next few weeks and improve in gradual steps for the rest of the year. These are such good sessions and such good company. It’s always good to see every runner of every ability but I get a big lift when I see Matt and Claire and Stuart, Dave and Kev so I have people to push with. Jamie and James too in recent weeks. Thanks Simon.

Conal Tracey

You guys and girls make these sessions special, so thank you for showing up and putting the effort in. I think sometimes consistency is the most important thing and we don’t need to go eye balls out in training, occasionally maybe, but especially given you’ve just achieved that big goal at the weekend you did the right thing here. Nothing to be gained from pushing your limits. I know the others appreciate you being there and having that consistent pace to follow. Awesome running Conal and thanks for the kind words again.