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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.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

My apologies, for some reason i thought it was a park run start and went there. I didn’t want to go home to check what i was meant to do (as wouldnt have gone back out) so ended up doing a half remembered session. 25 x 1 min with 1 min rests. Fairly consistent at 3.50 km pace. All the best.
Matt Button
No worries. These things happen. But really well done for still getting a quality session in. That’s a great pace too. To be honest the dynamics of the session themselves are not overly important. It’s making sure we push the pace and get the heart rate up that really counts. Although we might have 20×1 min next week, just to warn you. Great work though Matt, would have been easy just to go home instead.
simon-linklater

Coach Simon