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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.

To be honest, either sessions would be fine on Tuesday. In the evening we will be in the park doing 400s and 200s round the bottom loop. So really whatever works best for you or which one you prefer the sound of. Tuesday mornings I run so don’t coach, so you are left to your own devices a little, where as in the evening I’ll be there offering support and a structured warm up.

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

9

RPE

PACE

Struggled to increase my pace. Way slower than my 5 k target pace. Just need to keep doing the sessions. Very tense. Poor firm and posture. One positive cadence 172.
Sue Mann
When you go through a spell like this, the hardest thing is to keep turning up and staying positive (see my facebook comment on the weekly challenge). But if you do, and give yourself praise as well, it will turn and you’ll find that speed again. Cadence was great and the fact you are still aware of your form is great as you can keep looking to make those changes. “High Hips” is a good one, as I noticed your posture was a little off. Get those hips high and everything else will lift up. Well done Sue, you did the session, that’s the main thing.
simon-linklater

Coach Simon