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20 x 30 Second Intervals

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10 Mins WU @ Easy Pace (RPE: 2-3)

30 Seconds @ < 3k Pace (RPE: 8)
30 Seconds @ Easy Pace (RPE: 3)
x20

10 Mins CD @ Easy Pace (RPE: 2-3)

30 seconds fast, 30 seconds easy, repeat 20 times. Simple. A good introduction to intervals if you are new to doing them. Be sure not to go off too quick in the first few 30 second reps as you will soon begin to struggle.

A nice short sharp session. Obviously the schedule sets depends on the news you get from the appointment but all being well I like this weeks plan.

simon-linklater

Coach Simon

FEEDBACK

9

ENJOYMENT

8

RPE

PACE

There were a few gadget glitches with this session but all was basically ok I think. I thought I’d get my phone to beep every 30 secs and having set it up, I tucked it in my bra, started my reps but found it only did one count down then was on a prolonged alarm sound. Embarrassing. Phone ditched I tried again and just had to keep glancing at my watch. After 10 mins I needed the loo so had to have an interval of a different kind. Did my second set of reps thereafter and enjoyed the session. Towards the end, an athletics club turned up – damn! I was planning to use lane 1 for a speedy 400 as per challenge. I took the twiggy/leafy lane 8 instead and on the final 100 meters started sounding like coach Simon at the end of his recent pb parkrun (very well done btw) I took that to be a positive while assuring myself that I would never, ever push myself that hard on any distance over 400 mtrs. Yep – I know I’m lazy!
Sarah Marzaioli
😂 This all sounds very eventful and love the feedback. The thought of the alarm noise made me laugh out loud. Sound like you worked hard though, especially in the 400 metre challenge. And thank you, I’ve had and had to work very hard for that one, so it was satisfying to achieve a new PB. Thank you for watching the video.
simon-linklater

Coach Simon