Loading...

8-6-6-4-4

LOAD: 28

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.

4 weeks until the next parkrun attempt so a chance to make some gains in the meantime. Tuesday evening with the gang.

simon-linklater

Coach Simon

FEEDBACK

9

ENJOYMENT

8

RPE

PACE

Last Tuesday with the 20 x one minute I gave everything and was exhausted after each one. I held back a little here and went for the long haul. Ran with Kev Davis which was great and we ran our 10 K pace at 6’48” minutes per mile. Overall pace was 6’45” so a decent 5K pace but slower than my target. Felt this was a great session. Stamina has been my failing at parkrun, fading badly in the second half. I kept my pace good and steady here and felt strong. My heart rate was up in the top zone most of the time but it felt comfortable. A good strong stepping stone.
Conal Tracey
That was exactly what this session was about, that speed endurance. Holding strong. I was really impressed with the overall pace given the challenge of the wind and the first rep was deliberately slower. It’s a good lesson in pacing too. Was really nice to see you and Kev supporting each other, I know what a difference that can make. Excellent running Conal.
simon-linklater

Coach Simon