15 – 10 – 5 Mins (10k)

LOAD: 28

10 Mins WU @ Easy Pace (RPE: 3)

15 Mins @ 10K Pace (RPE: 7)
3 Mins @ Easy Pace (RPE: 3)

10 Mins @ 10K Pace (RPE: 7)
3 Mins @ Easy Pace (RPE: 3)

5 Mins @ 10K Pace (RPE: 7)
3 Mins @ Easy Pace (RPE: 3)

10 Mins CD @ Easy Pace (RPE: 3)

Another cracking 10 session where you can practice running at your goal pace. The variety in reps should make this more interesting and hopefully help maintain the pace throughout. 10k goal pace is hard so dig deep, this won’t be easy.

Just injecting a bit of pace but without going full on efforts. Don’t worry too much about your target pace here, running to feel at this stage is more important.

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Target was 9:14/mile Actuals were: 9:33, 9:13 and 8:58. Last 2 mins in the 15 and 10 reps were tough but worked hard. Calf held up and super pleased with the speed although no way I could have kept up 9:14 for 10k – so that is something to work on!

Rebecca Richardson

I was really impressed when I saw the pace on Strava and the fact the calf was ok is really promising news. So well done Rebecca. That thought “I couldn’t do this for …….” is normal when training. I’m experiencing that with my marathon pace. But then I remind myself on race day I’ll be sat in a group of strong runners, supporters cheering me on, I will have tapered and be better rested. So you’ll be surprised at what pace you can do on raceday, even if it feels much tougher in training.