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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.

It’s a bit of a smelly session this, but sometimes we need to push ourselves a little out of our comfort zones. 400s & 200s on the plan next week. Given you missed the 200s last week I have given Andy the option of doing those as I know he prefers them, so that option extends to you as well (I’m too soft sometimes).

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

8

RPE

PACE

Opted for the 1km @ 5K pace x 5 avg pace 8:45/mi so 15 seconds under my target pace.. Avg stride length 1m. I was quite steady, my mile lap splits were 8:39, 8:49 and 8:47, with the last 0.24 at 8:32, overall happy with that session. Also did my 400m 🍊challenge at a time of 1:48, avg pace 6:49/mi. my target is 2:03 .
Sue Alabaster
Glad you took the scheduled session. These other runners that just think they can do what they want, when they want 😂 Really well done on smashing the targets too. We’ll all being doing the same session next week on the track which will be nice.
simon-linklater

Coach Simon