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8 x 400s & 200s

LOAD: 260

2km WU @ Easy Pace (RPE: 3)

400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 8

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

A really good session where you can work on your speed and form. Important that you are going quicker than your current 5k pace to make gains.

A good session to do in the lower park. Hopefully be half a dozen or so of us doing this Tuesday morning which should make it fun.

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

8

RPE

7.18 although laps were getting slightly longer each rep

PACE

Session sent via WhatsApp. Couldn’t catch my breath today and felt harder work than it should be.
Louise Hart
These should feel hard work in truth and the one time each week we really want to push ourselves. Looking at your pace, you are well ahead of the targets, which is again very exciting. Was it just 15 mins of efforts? Again that would worry me a little if Friday was the only time you were running these, but at this stage of the training it’s all good. Y
simon-linklater

Coach Simon