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8 x 2 Mins & 1 Mins

LOAD: 260

10 Mins WU @ Easy Pace (RPE: 3)

8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery

8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.

This would be the perfect session to introduce the metronome. So you might start at sway 166 and then just test yourself, see what you can get up to. I did 20 x 1 min last week and had my metronome set to 186. When I increased it to 188, my pace dropped (stride shortened), so with practice we can find our optimal cadence for each distance. It’s a brilliant training tool and completely free.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

10

RPE

10:00 for 2 mins and 8:43 for 1 mins

PACE

Enjoyed this one! Felt like it went over very quickly. Happy with my pace as I was faster than my 3k target pace on them all without dying off at the end. My first 2 min interval was actually the slowest! Averaged at 10:00 min mile for the 2 min intervals and 8:43 for the 1 min intervals. I have downloaded a metronome to my watch but I can’t get it to work when my run is on, but I can have a practice at seeing how it feels at different levels. I really tried to think about moving my feet on my 1 minute intervals and I feel like my cadence is definitely better than normal. I was in the pink and blue on the Garmin cadence chart! Plus they were also faster than last weeks 1 min intervals!
Sarah Taylor
We had that cadence in that 180 for spells here which is amazing. I may continue to give you these shorter rep sessions as I feel they are really helping. A chance to improve that running form and get the feet moving faster. Some excellent paces in there, really quick on the 1 minute reps. I always love to see scores of 10 for both enjoyment and RPE. Fantastic running Sarah, keep up the great work.
simon-linklater

Coach Simon