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.

Tuesday evening session. I think you’d really enjoy running with the team if you can make it?

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

First one bit fast but settled into some decent pace for rest, the 8 min actually felt good. Def worked harder in group and think we all pushed it. Did feel like could have gone smidge harder… Have rescheduled tomorrow’s easy/strides for day after, one thing about running in evening, I struggle to sleep, too wired I think.. 😬😂

Victoria Watkin Jones

So nice to have you along to the efforts session and was great to see you had that group to run with and encourage each other. That’s the benefit of the Team and doing the sessions with the group when you can. So pleased you enjoyed it and I think it’s important to stay consistent and sometimes having that little bit extra in reserve means you’re working at the right level and not pushing too hard. Fantastic running Victoria.