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5 x 1km

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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.

Early in the plan consistency is key. All your pace targets are above, so just try and hit those splits. There’s no need to be running eye balls out right now to impress. Keep the pace solid and the effort around a 7-8/10.

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

8

RPE

PACE

Not sure if I recorded this correctly on Strava, but my 5k times were 3.55, 3.56, 3.59, 3.55, 3.59, which I think is about right. I’d say my 5k time here is around 3.58 per km. Legs were a bit done tbh and relishing a day of rest tomorrow tbh.
Ben Draper
Cheers for the splits, looks like Strava recorded the recoveries too so this definitely helps. Really solid session. We want to go hard in these and then feel tired, then rest up so we go again. Too many runners just do the same pace too often and probably a trap you’d fallen into a bit. Excited to see what you can produce now we have a good routine in place. Awesome running Ben.
simon-linklater

Coach Simon