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8 Mins & 60s

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10 Mins WU @ Easy Pace (RPE: 3)

8 Mins @ 5K Pace (RPE: 7)
3 Mins Recovery

8 x 60s @ Under 3km Pace (RPE: 9)
60 Second Recoveries

2 Mins Recovery

8 Mins @ 5K Pace (RPE: 8-9)
3 Mins Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

This is the evening session. 200 metre reps in the morning if you prefer.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🙄 Just a fraction slow

PACE

Just a tad off my 5k pace for the 8 min efforts, but given the wind that wasn’t surprising. Proud that I managed to keep the pace even – the second one was ever so slightly quicker. 1 min efforts considerably slower one way, once we turned they were all within a second of each other pace wise. Really enjoyed it and Lou was super encouraging.
Sue Wilkinson
That wind was tough, so will definitely have impacted the pace. But the fact you were consistent in the two 8 mins was the most important thing. Shows good pacing and digging deep when it got tough. Really glad you enjoyed it too. Excellent running Sue.
simon-linklater

Coach Simon