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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

😬 Too fast

PACE

All went fine. Nice to start my run without the recent leg pain and I had no problem of any kind during the efforts. My watch was playing up – it goes onto the wrong setting so I cannot check time/pace properly and I haven’t worked out how to return it to normal. I think it must have been a lap setting as my Garmin times look weird. Anyway, all went OK I think. My first 8 mins at sub 5km pace went ok at around 5:40. The 8 x 60 seconds were probably a bit too fast, under 5 mins per km, but I was able to tackle the next 8 mins at sub 5km with no problem. I reset my watch so the 2nd 8 mins is separate from the rest of the run. Cool down was the brisk uphill walk from Old Town to home via Judges. Nice enjoyable s ession.
Sarah Marzaioli
Really well done Sarah. Looks like you hit your target paces spot on which is excellent. It’s a good session that and the 8 mins can seem a long time when you’re working hard, but glad you enjoyed it as well. Having this sort of variety in the plan is very important and makes running far more interesting.
simon-linklater

Coach Simon