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.

This is the Tuesday evening session. Wasn’t sure if Jamie would be down too. A good alternative would be a fast parkrun Saturday. I’m also planning on doing a 2 hour off road (quite casual) Sunday morning. It’s not in your plan but wanted to mention it in case you preferred that option. I would need to tweak a few things, but easily done. Both could replace this to be honest and you could take some extra rest post Rye.

Coach Simon

FEEDBACK

6 ENJOYMENT

8 RPE

9:17-9:50

PACE

Not a fan of efforts, but know the importance and will persevere. Having said that, the company and team are great, so it makes all the difference!

Su Sparkes

They are tough and at times I do question my sanity. For me I see it as a great opportunity to be mindful. Focus on my breathing and my form. We don’t spend nearly enough time in the day doing those things with all the nonsense in our heads, so whilst we are working hard, that opportunity to be in tune with ourselves, is a good benefit of these sessions. Well done Su. Nice to have you along and a great turnout.