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.

Same session as Andy and if you do out and back for each rep you’ll always be together on your recoveries and can run the reps at your own pace. If you do take this approach, try not to let him catch you before you get back to the starting point. That should be your motivation. Almost like a little challenge. So rep one you both run for 4 mins in one direction at your own target pace, turn and race each other back to the start, albeit sticking relatively close to target pace and not going crazy otherwise you’d both end up ruined after rep 1 😂 But that’s what I do with my team. Chase that person in front or don’t let that person catch you.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

10

RPE

10:12 overall for efforts

PACE

Really enjoyed that one! I did out and back for all of the intervals and it really felt like it broke them up. All of the intervals I ran faster on the way back as I’d passed my starting point by a few seconds. I managed to get progressively faster on all of the efforts too, so although they weren’t evenly paced at least I wasn’t dying by the last few. All the efforts were faster than my 5k pace too! 8 min – 10:34 4 min – 10:15 4 min – 10:10 2 min – 10:12 2 min – 10:01 2 min – 9:36 2 min – 9:35 Average 10:12 I really feel like it’s all starting to come together now as I’ve had some good runs recently.
Sarah Taylor
I do love the see 10 for effort and 10 for enjoyment. Really positive feedback and I agree, we are starting to see that progress now. I did have a quick look at the cadence again and that actually excites me, in the sense there is so much room for improvement. For my efforts Tuesday (5 x 1 mile), I used my metronome. It’s almost like having a personal pacer. Because I knew if I could stick to my 180 cadence target I would hit my target pace. I think you peaked around the 164-166 here. So next time you do an intervals like this you could start at 164 knowing you can hit 5k pace at that BPM, and then slowly increase it for the shorter reps. It’s not essential. But I do think it could be a game changer for your 5k. It was for me 4-5 years ago and I still use the metronome now. All that said, this was really good and I’m so pleased to see how things are going at this stage of the plan. You have so much to look forward to if you keep making this progress. Well done Sarah.
simon-linklater

Coach Simon