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Ramp Up 4-3-2-1

LOAD: 24

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Still got a little cough and sniffle but got it done. WU with some strides. 4 min @ 6.25 pace. 3 mins @ 6.10 pace. 2 mins @ 5.55 pace. 1 mins @ 5.30 pace. Last one I gave it everything and was sub 5 pace. CD. Enjoyable session. To start if felt controlled and was backing off a little but it definitely had me working towards the end.
Daniel Holland
It’s a decent little session this one and nice to go through the paces. Also a good lesson for pacing and keeping it relatively comfortable at first before pushing the pace at the end. But you started at 20 min 5k pace so still a good clip and glad you finished strongly. Really glad you enjoyed this one and it’s always popular with the team. Great work Dan.
simon-linklater

Coach Simon