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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.

Nice session this. Again no need to push too hard. Be smart.

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

7

RPE

PACE

Surprisingly I actually enjoyed the 4 minute reps today, I didnt push too much and kept it at a sensible pace, so it didn’t feel hard on the second lap round each time. I always have a certain bend on the track I seem to slow down on 😆 But all round good session. Such a Shame we can’t use the track any more though 😞 Tia loved it again. Going to have to bring her along on a Tuesday night when she’s not dancing as be good to get her into running more
Lindsey Jones
Well done on running within yourself here. It’s only for the last term and summer will soon roll around again. We’ll be back on the track before you know it. Let me know if you do plan to bring Tia along to a Tuesday evening as I made just need to mention something, that’s for another time though. Glad she enjoyed it.
simon-linklater

Coach Simon