Loading...

5 x 4 Mins

LOAD: 22

10 Mins WU @ Easy Pace (RPE: 2)

4 Mins @ 5K Pace (RPE: 8)
2 Mins Recovery
x 5

10 Mins CD @ Easy Pace (RPE: 3)

Ideally you’re looking to match or beat your current 5k pace. This is a really simple but effective session. Working to time rather than distance allows you to do these sessions with runners of different ability. Very best of luck,

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

I do enjoy these sessions. It is hard work, but always achievable. I think I paced myself well and was consistent throughout the efforts. According to Strava it was 7:23 per mile average, which is almost exactly what I need to achieve to go under 23 mins (my target for the year). Doing it for 23 minutes without stopping is ambitious, but I feel it is possible.
Ben Sallows
Great stuff Ben, I’m glad you enjoy them. You do have to look at them as a whole, rather than just the running itself, because at times that is hard and we question why we put ourselves through it. But it’s everything that comes with that, is why we push hard. You looked strong though and great to see you are hitting those paces already to achieve that goal.
simon-linklater

Coach Simon