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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.

I like this track session for you. Can you consistently get round 2 laps in 4 mins? I know it’s a tough ask. Perhaps try and see how many times you can achieve it. All 5 reps might be a push, 2 or 3 though would be good. We are doing 1km reps in the park Tuesday evening if you prefer that option.

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

9

RPE

PACE

First rep was good! Then I had a pain in my right shin and was struggling to breathe. May have had a little too much belief in myself and set off too quickly 🙈 also feel like my legs are still hurting/tight after the Tuesday session last week
Jodie Eglington
Sorry to hear about that pain. The first rep was lightning, perhaps a little too quick. Really hope it’s not a long term issue.
simon-linklater

Coach Simon