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6 x 400s & 200s

LOAD: 22

2km WU @ Easy Pace (RPE: 3)

400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 6

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 6

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. Run tall and proud.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

In reflection that was too soon after yesterday’s evening run, I was all ready to give up after the warm up! But I stuck at it and actually pleased with my efforts. Despite everything screaming at me and my stomach really not being my friend I nailed my target pace and I did all the reps and even the 2k cool down! Sometimes it’s a matter of getting out of your head for me and remembering I can do it. So much more pleased with myself this week. Feel like I’m back on track.
Kelly DeRosa
Excellent work Kelly. We can be our own worst enemies. Best advice is just one rep at a time. I always use an example of when I bumped into Jamie Webb before parkrun and asked him how he was doing. His reply was something along the lines of “I wanted a fast one today but I feel awful, might just jog it to be honest”. My response, as I’ve said to you, was just run the 1st km and then see how you feel, you never know. He ended up running a PB, for which I obviously take full credit, even though he’s not Team Orange 🍊. Point being don’t walk yourself out of things before you’ve even started, sometimes they end up being much better than you expected.
simon-linklater

Coach Simon