200-400-800-1600-800-400-200

LOAD: 26

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery

400 Metres @ Target Pace (RPE: 9)
90 Seconds Recovery

800 Metres @ Target Pace (RPE: 9)
120 Seconds Recovery

1600 Metres @ Target Pace (RPE: 9)
150 Seconds Recovery

800 Metres @ Target Pace (RPE: 9)
120 Seconds Recovery

400 Metres @ Target Pace (RPE: 9)
90 Seconds Recovery

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery

2km CD @ Easy Pace (RPE: 3)

Track pyramid session. A really good session if you have access to the track. Vary your paced depending on the length of the rep!!

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🙄 Just a fraction slow

PACE

All things considered I was happy with today’s session. I have no doubt that I get a lot from a track session. I just felt a little achy and little in the tank today….. but I am ok with that because I know the reasoning behind it, it’s when I don’t that I struggle and am harder on myself. I asked a lot of myself this past weekend and I’m pleased that I did what I did but I suppose in a little way I am paying for it today at track. Regardless I’m pleased I came along and completed the session 😊 I have a 30 mins easy tomorrow and s&c Thursday, I may if it’s ok move the easy session 30 mins to Friday or leave it out this week and give myself 4 full days recovery before Sundays half, what do you think ? Am I taking the easy option or sensible one ? 😊

Michelle Fox

I have sent a DM. Yeah you did very well considering and it’s been a busy schedule after the weekend. I agree taking a bit of time to recovery for Sunday is wise. I think I’ve learned a lot as coach from what you’ve achieved in the past week and it’s helped me make some tweaks to upcoming plans, so thank you. It’s the notion that we peak during a small window at the end of our plan and it’s important we take advantage of that fitness, before easing back on the training a little. And you did exactly that with those 2 PBs on Saturday and Sunday. Once Bedgebury is out of the way and the race calendar becomes a bit lighter we can focus on some consistent training ahead without pushing too hard, and then the idea will try and get you to peak again for the big races in March & April so we can hopefully improve on those times even further.