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8-6-6-4-4

LOAD: 28

10 Mins WU @Easy Pace (RPE: 3)

8 Mins @ 10km Pace (RPE: 7)
2 Mins Recovery

6 Mins @ 5km Pace (RPE: 8)
2 Mins Recovery 
x 2

4 Mins @ 5km Pace (RPE: 8)
2 Mins Recovery 
x 2

10 Mins CU @Easy Pace (RPE: 3)

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

Good session to do on the track as you can be consistent with those lap times. We are looking for around 2:05 per lap on the first rep. And then around 2:00 for the rest of the session. If you’re 3-5 seconds quicker than those targets, then even better.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

A solid performance this evening I feel 😊 really pleased with how this went. No niggles thankfully as I usually feel it when pushing doing some speed work and efforts but all good tonight. I really tried to push on right to the last laps and think I kept a good pace throughout 😊
Michelle Fox
You did really well Michelle. That’s what we need in these sessions. Work hard and be consistent with our paces, that’s what will bring the improvements. And it was excellent to see you comfortable get round 2 laps in those 4 minute reps. Another sign of just how well you are running right now.
simon-linklater

Coach Simon