Loading...

8 4s and 2s

LOAD: 250

10 Mins WU @ Easy Pace (RPE: 3)

1 x 8 minute @ 5k Pace (RPE: 8)
3 mins recovery

2 x 4 mins @ 5k Pace (RPE: 8)
2 mins recovery

4 x 2 mins @ 5k Pace (RPE: 8)
90s recovery

10 Mins CD @ Easy Pace (RPE: 3)

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

This will be the Tuesday evening session and the forecast looks good so it should be parkrun start as a meet. We do a warm up jog then to the top of Bottle Alley at 6:15pm, so if you did want to give yourself a little head start over the others that would be fine. The Session takes place opposite Warrior Square and most reps we’ll head towards the Pier on the wide top section.

simon-linklater

Coach Simon

FEEDBACK

9

ENJOYMENT

9

RPE

10.57

PACE

Enjoyed the session. Still slower than my 5 k target pace. I worked on my firm and been relaxed.
Sue Mann
A well executed session as looking at your splits your pace and cadence both improved as the reps got shorter. I think your 5k pace on the dashboard is probably a little out of date and from a few months back. But I’m keen to leave it there to give you something to aim for. It was also nice to hear Xiulan say exactly what I said recently, so take that on board. I think her comments on how strong you are and what a good leader you are need to be etched in your memory!! I told you others have respect for you as a runner. The very reason I started running in the first place was because I saw those towards the back of the Hastings Half Marathon and it gave me the belief I could do it. You’re probably inspiring a lot more people than you realise. Well done Sue.
simon-linklater

Coach Simon