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5 x 1km & 10 x 400m

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2km WU @ Easy Pace (RPE: 3)

5 x 1km @ 10K Pace (RPE: 7)
120s recovery

10 x 400 @ 5k Pace (RPE: 8)
60s recovery

2km CD @ Easy Pace (RPE: 3)

I love this session. One of my favourites. Important to keep those first 1km reps at 10k pace, otherwise you’re going to struggle to pick up the pace on the 400s. Make sure you take a day off to recover from this one, or at least run easy the following day.

This is a great session. I think you’ll love this one. Pretty much one of the biggest ones in my library. Hopefully on the back of a recovery week and with not that many miles after this week, you’ll feel ready to smash this out. Someone was raving about the surface at Crowhurst Rec the other day. I appreciate it’s a bit more of a trek, but might be worth it, given the likes of Bulvehythe and Sandhurst can be such a slog.

simon-linklater

Coach Simon

FEEDBACK

9

ENJOYMENT

RPE

PACE

Well that was a tough start to a Tuesday that’s for sure, but what a session that was had to dig deep for the last 2 400m but I did expect that. I have put screen shots of my splits on my strava if you wanted a look but I’m happy with them tbh all within a few seconds of each other. I added a bit on the warm up as I prefer a longer warm up for speed sessions but shortened cool down a bit.
Stephen Gates
One of my favourites. I need to get it back in my schedule again soon. I’ve been looking at the splits. Under target for them all which is so impressive. I do like that location for the speed work. As you said, you’ve got that element of uneven ground, but it’s flat enough to not effect the speed. Plus when it’s windy and rainy (or hot) you do get some nice protection down there. Fantastic running Steve.
simon-linklater

Coach Simon