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5 x 1km

LOAD: 24

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.

A classic session. There are options though. My gang will be in the park on Tuesday evening at 6:15pm, or BRT Wednesday is also fine, just switch this with the 75 mins.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

PACE

That was a tough one this evening 😮‍💨 Completed the first 1km rep in 4:01 and knew I wasn’t finishing 4 more of those! I took the reps down to 800m but the pace still had to come down. How much of it was the heat, not enough fuel/water during the day, general fitness I couldn’t pinpoint. The good thing is though, my knee was fine 😁
Jamie Tiltman
This session on it’s own is tough. Chuck in the heat and doing it solo and it’s a brutal combination. Plus I think we need to appreciate for a while that you’ve coming off the back of a successful marathon training block, so these type of sessions are relatively new. That pace will come. Like anything, practice makes perfect. My advice would always be drop the pace a touch and keep the distance the same. You’re also setting yourself little targets to beat. If you ever want to come over to Hastings and join my gang, if work timing allows, I think you’d benefit a lot from that. Yesterday there was a group of about 4, all around the 20 min 5k mark working together to get the reps done, and that makes a massive difference. Well done Jamie, glad the knee is feeling ok too.
simon-linklater

Coach Simon