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5 x 4 Mins & 10 x 1 Min

LOAD: 280

10 Mins WU @ Easy Pace (RPE: 3)

4 Mins @ 10k Pace (RPE: 7)
90 Seconds Recovery
x 5

3 Mins Rest

60 Secs @ <3K Pace (RPE: 9)
60 Seconds Recovery
x 10

10 Mins CD @ Easy Pace (RPE: 3)

A really good session to work on both your 10k pace and put in some quicker speed work too. Don’t go too fast early in this session.

A nice mixture of short and longer reps. I will be there but doing a different session this week.

simon-linklater

Coach Simon

FEEDBACK

9

ENJOYMENT

RPE

PACE

Well I’m not too sure what happened this morning. The weather behaved and gave us pretty good conditions for the track session but my pacing went right out of the window. I could try and blame Lindsey as I followed her most of the time but I won’t as that would be too easy 😂 I think for the 5 x 4 minutes we just both ran that little bit too comfortably so I averaged 7.55 instead of the required 7.28. I did keep the reps fairly even which was good but just too slow. Then for the 60 seconds reps I went the other way and averaged 6.38 instead of the suggested 7.11 🤔 Oh well, you can’t win them all but I am slightly annoyed at getting it so much wrong. Still a good but tough and enjoyable session. 👍
Andy Alabaster
It averaged itself out though right? Slower at first, faster on the one minutes. Pacing is never that easy, and I think Lindsey was listening to my advice of running easier today with London approaching. Can’t be hitting those numbers all the time so still a very good productive session. Well done Andy.
simon-linklater

Coach Simon