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8 Mins & 60s

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10 Mins WU @ Easy Pace (RPE: 3)

8 Mins @ 5K Pace (RPE: 7)
3 Mins Recovery

8 x 60s @ Under 3km Pace (RPE: 9)
60 Second Recoveries

2 Mins Recovery

8 Mins @ 5K Pace (RPE: 8-9)
3 Mins Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

9

RPE

PACE

Really didn’t think this would be possible today given the heat. However while doom scrolling I came across you and Lindsay who gave me the inspiration to get it done. Pace was not there for the 8min reps they were more like 10k pace but the effort level was right up there. Had an awesome cold shower on the seafront at the marina too! That was much appreciated
Paul Lambert
The cold shower sounds beautiful. I’ve been telling everyone at track and yesterday to ease off the pace a little in those conditions. So no need to overthink the slightly slower 8 min pace, especially as you were out in the worst of the heat. But really well done for getting out there and smashing this session Paul. To be honest when conditions are like this, rather than see it as an excuse to ease off, for me it’s an opportunity. I know if I go out there and hit my paces, or close too them in tough conditions I’m going to get even more training benefits from that session than if conditions were easier.
simon-linklater

Coach Simon