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.

It would be great if you could join the Team on Tuesday evening. These sessions are just £2 a time. This is going to be a bit of a shock to the system given you’ve not done much speedwork, so my advice would be ease yourself into it and don’t worry so much about hitting the target paces. It will come.

simon-linklater

Coach Simon

FEEDBACK

9

ENJOYMENT

9

RPE

It was average 8.02 per mile I think and each split was 8.14, 7.59, 7.52

PACE

Firstly thank you Simon ! I really took myself out of my comfort zone to come along to this tonight and it was just what I needed. I really did enjoy the session, i really felt I gave 100 % and certainly felt I worked for it. I suprise myself if I’m honest 😊 I know I have a long road ahead and much work to make improvements but to check my Strava, I know this isn’t probably all that accurate but to see my splits per mile and my over all pace for a 5k come in under my target time …I will take that to night😊 look forwards to being able to join another group session soon and perhaps having some more like this on my plan . Thank you .
Michelle Fox
You smashed it. For your first session that is fantastic. To come under your splits is so impressive. I know how difficult that first session can be, just turning up and putting yourself out of your comfort zone. But the group are great. We generally get around 12-15 so it’s never that overwhelming in terms of volume. Plus it’s just that bit easy to push yourself with others and myself around. Efforts never get easier, you just get faster, but you do learn to enjoy working hard. Each week these sessions will be slightly different, and you can always do them solo if need. Great to have you love, fantastic effort, you should be really pleased with yourself. See I told you that you’re a strong runner 😉
simon-linklater

Coach Simon