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5 x 1km

LOAD: 260

2km WU @ Easy Pace (RPE: 3)

1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5

2km CD @ Easy Pace (RPE: 3)

Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.

Not 100% sure on your availability here? But the team will be doing this session both on the track and in the evening. At the track we often do different sessions depending on who’s training for what but in the evening everyone does the same thing. The evening session will be in the park now we have daylight.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

8

RPE

PACE

Enjoyed track. Definitely felt i haven’t done speed work for a while. Couldn’t do my 5 k pace. Was please with bonus lap 2 min 24 sec was my fast lap by 1 sec. Work on my arms as instructed.
Sue Mann
Really well done Sue. That pace will come back. Form looked good with the arms and a great lap to finish with which shows the speed is still there in short bursts.
simon-linklater

Coach Simon