Loading...

Dover Intervals

LOAD: 40

4 Miles WU @ Easy Pace (RPE: 3)

Intervals as per group (RPE: 8)

3-4 Miles CD @ Easy Pace (RPE: 3)

With your extended warm and cool down this currently earns 40 training pts. If anything does change (shorter WU, less intense session), let me know and I can tweak one of the other runs later in the week.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Took yesterday completely off as thought I would get more benefit from feeling more fresh for tonight’s track session. Legs felt good the more the session went on. 5.5mi total. 5mi with 2x 1200, 2x 800, 4x 400, 2x 800 with 60 static recoveries. Average HR 153, pace 6:04. No extended WU/CD.
Adam Judd
Sometimes how quickly we recover is a good representation of our fitness levels. So to be able to smash this session out 2 days after a half marathon is bloody impressive. And what a session too. Really good volume at that pace. Love it. The slight tweak leaves us 16pts shy for the week which means if you wanted their scope for another 50 mins easy in there someone. Let me know if you want me to add it to the plan. At the moment we have Thursday & Saturday both free. I wouldn’t advise adding extra onto the long run with the race next weekend. But fantastic running Adam. Really impressed with this one.
simon-linklater

Coach Simon