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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.

I do like this session. It’s important to get that early pace right then you can just unleash on the 1 minute reps. You would also benefit if you could encourage a few others to join you for these, perhaps some from the Run Club who are a similar pace to yourself or Sarah. Obviously if you’re happy doing this as a pair then ignore that.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

8

RPE

5:45min/km for the 5x, 4:55min/km for the 10x

PACE

When starting, 1 hour + felt like a long time at the start but felt I flew through it very quickly as it was broken down into nice chunks. Had a bit of a tight hamstring, this was more noticeable in the warm up and cool downs, but went away/forgot about it during the faster intervals. Did some stretching during the recovery parts. Felt the pace was good and felt strong, probably could of held the fast pace during the 60s to 2mins if had needed too. Was quite fast during this as I did try to unleash but be in control, thought I held the pace through all 10 reps well! Enjoyed this one!
Andy Wood
Looking at your splits on Strava the consistency was excellent. Really pleased how you held the pace throughout and this is a skill which will really aid you going forward. It’s nice to be able to run at those quicker paces towards the end as well and slowly but surely that will help your 5K session. Love the fact you and Sarah can train together as well. That makes me happy. So much positivity from you two right now. So thank you. Keep that up. Well done Andy.
simon-linklater

Coach Simon