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1km & 200s x 5

LOAD: 260

2km WU @ Easy Pace (RPE: 3)

1km @ 10K Pace (RPE: 7)
200 Metres @ 3K Pace (RPE: 8)
120 Second Recovery
x 5

2km CD @ Easy Pace (RPE: 3)

Another TRC inspired running channel which apparently was the reason one of their presenters got their marathon time down from 3:40 to sub 3:00 🤔 Hopefully it has the same effect for you.

I would say aim for 4 reps. Simply because we want to keep the training load down a little with Rye on Sunday. It’s a good session this one though.

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

6

RPE

11.46 min / miles

PACE

Was hard this evening. Legs felt like lead. It was hot. What i leant is that I can keep going even when legs say no. Had cramp at the end
Sue Mann
Well done Sue. Had you been hydrating well during the day? That might be why you had some cramp. But as you say, really positive to know you can keep pushing when it feels tough.
simon-linklater

Coach Simon