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8-6-6-4-4

LOAD: 280

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.

A really good track session this week and we are looking to be consistent with the lap times. Try and stay relaxed when the heart rate is elevated and that will help run with good form.

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

9

RPE

8.13

PACE

Great session I felt, especially after a hard week of hills training and mileage leading up to tonight’s session. I know not ideal but just how it would fit in with life this week 😊 I felt I really did put in effort and pushed more than I realised I had in me. I kept checking my watch to stay on pace and track. I think I done that quite well as Strava tells me my average pace was 8:13 and my target pace for the 5km was 8:17
Michelle Fox
Fantastic running Michelle, that was a tough session that. Yes looking at the pace sheet, anywhere around the 2 mins per lap is about right for you now, which yourself and Lou where hitting, and actually going under at the end. So an excellent session. It is the case sometimes we end up cramming sessions into a shorter space of time, but that’s when it’s good to then try and focus on recovery if possible and getting some good sleep.
simon-linklater

Coach Simon