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5 x 4 Mins

LOAD: 220

10 Mins WU @ Easy Pace (RPE: 3)

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 to perform in pairs or small groups of varied ability. Using time allows for everyone to have the same recovery.

Only 2 runs this week as it’s a recovery week but both very good sessions. My challenge to you here is can you get round 2 laps in 4 minutes. I’m not suggesting you do it on every rep, perhaps save it for the last one and attempt that. You’ve done 1 lap in 1:50, so I think it is achievable. Keep the other reps consistent.

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

8

RPE

PACE

And now for a rest 🙂 That was good though. Average Pace ok too.
Philippa Windsor
Well done Philippa. Nice to have you along at track. After yesterday I think it was wise to keep this steady and not push too hard. Some excellent running in the last few days. Great work.
simon-linklater

Coach Simon