Loading...

8-6-6-4-4

LOAD: 280

10 Mins WU @Easy Pace (RPE: 3)

8 Mins @ 10km Pace (RPE: 7)
2 Mins Recovery

6 Mins @ 5km Pace (RPE: 8)
2 Mins Recovery 
x 2

4 Mins @ 5km Pace (RPE: 8)
2 Mins Recovery 
x 2

10 Mins CU @Easy Pace (RPE: 3)

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

1:22 laps in rep 1, 1:19 in reps 2-5. A few seconds quicker will be fine, but what I tend to see with pretty much everyone is they do that first rep too fast and then drop off. So better to slow the first lap and be consistent throughout. Easier said than done mind you.

simon-linklater

Coach Simon

FEEDBACK

9

ENJOYMENT

RPE

PACE

Well that made a nice difference doing track, it was well over a year ago since I last done a track session. I would go as far to say I almost enjoyed that 😉. In all honesty it was pretty good and I was happy with the consistency once I found the pace and happy I done the last rep slightly quicker.
Stephen Gates
So impressive watching you tear round. I think that is the benefit of track in that you can find that required pace and dial it in, without too many distractions (apart from other runners). A chance to really focus on good form and maintaining it whilst working hard. Once you settled into that pace you smashed it. Always tough to get that first rep right.
simon-linklater

Coach Simon