4-6-8-6-4 Pyramid

LOAD: 280

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.

We have two weeks left in this plan, but to be honest if work is manic and the glute is an issue, we could take that week off at any point. So entirely up to you really. I’ve put the sessions in, but if you wanted to have a week to rest up and then we can discuss the next goals going forward.

Coach Simon

FEEDBACK

5 ENJOYMENT

8 RPE

4:14/km

PACE

6-4-4-4-6 done A struggle tbh and started doubting if I have it to get a 5 mile PB But then I reminded myself of my recent 10k PB and that the 5 mile PB is definitely possible

Michael Norris

So much harder solo as well. So it’s worth remembering that. When you’ve got the pack to stick with and the determination that racing brings, that pace is much easier. So I wouldn’t worry too much about this session. The fact you did it, and put the effort in has set you up nicely for the 5 Miler. Well done Michael.