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7 x 1km Reps

LOAD: 305

2km WU @ Easy Pace (RPE: 3)

1km @ 10k Pace (RPE: 7)
2 mins recovery
x 7

2km CD @ Easy Pace (RPE: 3)

Progression from shorter 1k rep session. Build up to this slowly. Focus on hitting your goal 10k pace during this session and running with good form.

Did you enter Seaford 10k for next week? It’s still in the plan for next Sunday. But if you prefer not we can mix things up. I’ve entered and I think Rebecca was potentially going to be heading over, so we could travel together. This is certainly a good session as prep. Looking to hit close to 6 mins per km rep.

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

8

RPE

9:57

PACE

Even starting early the heat made this challenging and trying to keep a consistent was difficult at times. Niggle from an old injury to my right big toe, sore on pad of it or I get flares up which cause discomfort, I am trying to the best thing that will help,
Mark Dunn
Sorry to hear about your toe and it was definitely tough at times this week with the heat. But hopefully this session gives you the confidence you can still run a decent 10k time at Seaford next week. Great job Mark.
simon-linklater

Coach Simon