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Dover Intervals

LOAD: 400

4 Miles WU @ Easy Pace (RPE: 3)

Intervals as per group (RPE: 8)

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

I’ve created a session for this specially, albeit I only have one Dover runner on the Team 😉 But with your extended warm and cool down this currently has a training load of 400.

This is the session it’s just important we keep on top of the training load. If you do 7-8 miles there and back then the load is around 400. But if the session changes or you do less WU & CD just let me know and then we can tweak something later in the week to make up for the lost training load.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

7

RPE

PACE

11.82mi total. Interval session- 4x 1k 3:37, 3:38, 3:38, 3:33. 3x 600 2:01, 2:06, 2:06. 2x 400 1:10, 1:10. 2 minute recovery between. Average HR 146. Felt strong and progressed through the session as advised.
Adam Judd
Great splits and really consistent. Those 400s were really tasty and suggests to me there definitely room for gains over the 5-10k distances. I coach track for Hastings Runners every week and we don’t get many 70s laps in truth. Awesome work Adam.
simon-linklater

Coach Simon