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5 x 1km & 10 x 400m

LOAD: 425

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)

Beast of a session and one to do just a few weeks out before your goal race. Be sure to build up to a session like this gradually.

Big session! Love putting these out there as these are really going to work both your speed and endurance.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

8

RPE

PACE

Really good session! – 10KM goal pace for 1kms and 400ms i picked it up about 10s per km but kept the recoverys to 45s because it was super cold and to keep the heart-rate high (Also very Windy but like you say train hard race easy) – to be honest i didn’t realise it was 9km of volume until after and confident to run a decent 10km time in Balsta (Yeah Balsta is a small town about 45mins out from stockholm – i don’t really know why but its literally around a housing estate in a small village but you get some super fast guys run, maybe its won in 29mins)!
Kieran Brooks
This is a quality session and you do rack up the distance. Really pleased you enjoyed it and excellent pace. Feel like you’re hitting these hard at the right time. Sounds like you should have some company if the standard is high!! Great job Kieran.
simon-linklater

Coach Simon