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Ramp Up 4-3-2-1

LOAD: 24

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

Nice short reps which is a good reintroduction to the plan. No need to push too hard here. Just enjoy running with the gang.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🤬 Way off pace today

PACE

I actually did a lot better than I thought I was going to do this evening. Had a long day with too much sitting in the car and definitely wasn’t feeling it to start with but once I got going I settled down and am really pleased with myself for sticking with it. I know it wasn’t fast and nowhere near target pace but for me today it was about getting it done. In that respect I hit my goal and that’s all I wanted today 😊
Andy Alabaster
Great work Andy. To be honest I probably need to adjust those target paces as they are pre hernia. As you said, right now it’s just about showing up and being consistent again. It was nice to have you along on a Tuesday evening and good to mix it up for a change. A really good session banked and great to have you back on the plan.
simon-linklater

Coach Simon