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5 x 1 Mile Reps (10k)

LOAD: 360

1.25 Mile WU @ Easy Pace (RPE: 3)

1 Mile Reps @ Target Pace (RPE: 7)
3 Mins Recovery
x 5

1.25 Mile CD @ Easy Pace (RPE: 3)

Breaking down your 10k goal pace into mile reps should make it more manageable and give you practicing running at that speed and RPE.

The aim right now is get out that bad habit of running slowly with a low cadence and poor form. So I’m pushing you a little bit although 10k for 1 mile should feel sustainable. Really focus on your high cadence, efficient arms and staying as relaxed as possible.

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

7

RPE

PACE

I did not pick a good morning for this! I had the metronome on for the reps. I set it perfect as I was averaging about 9.10-9.15 minute miling. I felt ok for the first two. Well not ok it was tough but I knew I would not have more than 3 in me. Particularly as the wind was shocking on the way back and I would have really struggled to have run fast in that wind. I think I made the right call. Particularly as I’m only just back to running at a faster pace and I’d already done Monday. I am pleased I tried and I’m not beating myself up for not doing all 5.
Kelly DeRosa
That’s fine. As I said on Strava, it’s about small steps and knowing what you’ve got in you. Plus the long run back will have helped boost the training load so we’re on target this week. Good to still get 5k in a decent clip. Well done Kelly.
simon-linklater

Coach Simon