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10 x 3 Mins (10k)

LOAD: 27

10 Mins WU @ Easy Pace (RPE: 3)

3 Mins @ 10K Pace (RPE: 7)
90s Recovery
x 10

10 Mins CD @ Easy Pace (RPE: 3)

Really simple session and a chance to practice running at your target 10k goal pace for short periods of time.

I’ve put this in there in the hope the calf is better and would give us a good idea if the Barry Richards is doable next week.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😬 Too fast

PACE

Really pleased with that one. Didn’t want any pressure so set watch for 10m miles (despite my target time is 9:14). First rep felt fine so just increased speed each few. (WU+CD done but not on strava). Actuals were: 10:17, 9:38, 9:24, 9:07, 9:13, 8:57, 8:57, 8:46, 8:46 8:24. Very glad of the recovery as could not have kept up that pace without it. Calf didn’t hurt but was tired at the end of it. (Wore my speeds thought I’d need as much help as possible!!) QQ about Sunday’s run, is it 75 min or 90 mins? (Mark has invited me to the Rogue Runners group so plan to go out with them, route is along the Ridge so not many steep hills) That session was a good one as it allowed me to build pace but not have to push off and put the calf under immediate load. Also meant that I could take frequent breaks. Things are looking up! QQ rr Sunday run, is it 75 mins or 90? Cheers
Rebecca Richardson
Love this. So pleased this went well and you were able to inject some speed into your running without effecting the calf. That’s a huge sign going forward. 75 in the plan, but 90 is fine if you chucked in some walk breaks too. Also just listen to the calf and stop if it’s start to complain, excellent work Rebecca.
simon-linklater

Coach Simon