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10 Mins WU @ Easy Pace (RPE: 3)

3 Mins @ 5k Pace (RPE:8)
90 Seconds Recovery
x 8

10 Mins CD @ Easy Pace (RPE: 3)

A really good session and chance to see if you can push the pace and hit 5k pace or a little under. This will test both your speed and endurance. The challenge is made tougher by slightly shorter recoveries.

Track Monday would be perfect, especially if you didn’t run Sunday. A good session for you as each rep should be around 600 metres, so a nice target to aim for. If you do come up a little short, don’t worry, use it as a target, consistency is the key. You got this!!

simon-linklater

Coach Simon

FEEDBACK

5

ENJOYMENT

8

RPE

7.49

PACE

I found this really hard tonight, really struggled with energy levels and pain threshold actually. There were two moments where I actually was gonna stop lap 4 and 6. My ankle was flaring up and I had a sharp glute pain on the other side. First time where even though I said it was tough I didn’t enjoy it much. Usually even when it’s hard I enjoy track 🫤 My times are much lower than previous goes as well. I had to drop the metronome from 174 to 172 because I was finding it so tough.. Positive though – I kept at it.
Kelly DeRosa
And that is a massive positive and not to be understated. You could have quit, you didn’t and you pushed through. I think the heat certainly effects pace, so I wouldn’t worry too much about being a touch slower. The average pace is still good as well. I just really hope the pain doesn’t continue as I know how tough this can be. But really well done Kelly, another speed session ticked off and the more consistent you can be with these the better you will become. .
simon-linklater

Coach Simon