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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.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Forgot to turn my garmin off, so I don’t have distances, however: Maintained effort throughout. Ran the whole last 8 min block at target time, or quicker. Very pleased with that.
Kevin Cobb
Quality stuff Kevin. It’s a good session that as those 8 minutes can seem like a long time and it’s good to practice that feeling of being uncomfortable. I realised I didn’t answer a few questions you had at the time. In terms of my own training. I’ve been hitting 165 points, off 4 or 5 runs per week, helped by doing the big marathon or long runs though. And combined with around 90 mins of S&C per week. I think I’ve pretty much reached my limit though. As for hill work. I generally set a hill session for my Tuesday evening gang once every 3 weeks. Doing track every Tuesday morning does hinder us in that we miss out on that hill work, but given your main goal is that 5k age grading I’m not overly worried about that at the moment.
simon-linklater

Coach Simon