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8 4s and 2s

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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.

How do you feel about easing back into the speed work now? Hopefully the Spring 5K has given you the confidence that is possible. Monday track also an option as you didn’t run Sunday.

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

8

RPE

7.25

PACE

It was really good to get back to efforts. I was mindful not to push too hard and do any damage. The glute felt ok until the last few reps. It was ok again though when i was plodding home so maybe something when the speed increases. I really tired to think about my form the whole session. I feel like i’m running differently now to pre injury. The improved strength holding my upright for longer and tying to remember to not tilt my pelvis back particularly when i’m working harder. Manami was great at the end and encouraged me to stay with her…the whole session I’d been thinking ‘I’m with Manami, I’m going to fast’, so would drop back a bit! She must have read my mind! Average pace was quicker than my 5k pace so happy with that!
Alice Tigwell
So pleased to have you back and you did look very strong Alice. It can always be a fine line, especially at the end of a session and why it’s often so important just to stay consistent with the splits. I often see some runners go super hard in that last rep (something I’ve been guilty of) and that’s the time you are most vulnerable to injuries. Given it’s your first speed session for a while, to come in under 5k pace is bloody brilliant and again highlights what a brilliant job you’ve done maintaining your fitness during this spell. Excellent work Alice.
simon-linklater

Coach Simon