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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 one of two big 10k sessions I’ve put in the plan for the Vitality 10k. This will really help you make gains, perhaps reach out and see if anyone else is free to join you as it’s a tough one. But it’s these 2 sessions over the next 4 weeks that will make a difference to your race times.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Had one of those days when running solo felt like a chore kept trying to talk myself out of it, even though I wanted to give this session a go! But so glad I got out and did it! Actually loved it first time of setting it up on my watch to not worry about getting it right. Made it so much easier not sure why I havent done that before. Headed to bexhill for flatter roads and hiding from the wind 😆
Lindsey Jones
So glad you enjoyed this as not something we’ve done much of in the past. But yes setting it up on the watch can definitely help. I think if you can really dial in and focus on your paces it can act as motivation. But you did great and I was really impressed with your splits. Great job Lindsey.
simon-linklater

Coach Simon