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8-6-6-4-4

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10 Mins WU @Easy Pace (RPE: 3)

8 Mins @ 10km Pace (RPE: 7)
2 Mins Recovery

6 Mins @ 5km Pace (RPE: 8)
2 Mins Recovery 
x 2

4 Mins @ 5km Pace (RPE: 8)
2 Mins Recovery 
x 2

10 Mins CU @Easy Pace (RPE: 3)

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Really pleased with how this went although it was tough! – I guess these Tuesdays aren’t meant to be right?! Haha. The 2nd set of 6mins @ 5km pace felt the hardest and was glad for the recovery minutes. Managed to run a little under the pace in the last 2x 4mins even, and felt particularly strong in those 😀. Always seems to be a little harder running in the evenings, but pleased I hit the targets on this run.
Andy Wood
So pleased this went well. Yes these Tuesdays are where the magic happens and we need to push ourselves out of comfort zone. Hitting the splits will always be hard, because as you progress those targets will drop. That said there will be added enjoyment at running faster. So much of it is mindset and I was trying to emphasize this in my Tuesday group last night. One concept I like the idea of, is when it does get tough, rather than let the mind go negative and tell yourself to slow down or stop, see it as your opportunity to get fitter. In that moment, when it hurts the most, that is your small window to make improvements if you keep pushing. So you have a choice. Ease off and don’t improve, keep pushing and become a better runner. When you put it like that, it’s an easy choice right? Great running Andy.
simon-linklater

Coach Simon