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Ramp Up 4-3-2-1

LOAD: 240

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)

A very popular session with the idea being you get progressively quicker as the reps go on. Always a favourite with my team!

This session always seems to go down well. I guess it’s the shorter reps people like. We’ll be in the park out of the wind. I’ve put it in Jamie’s plan as well so hopefully you can both make it.

simon-linklater

Coach Simon

FEEDBACK

4

ENJOYMENT

RPE

9:13

PACE

🤢, felt ill from the 3 min intervals. Could be down to many things. So we keep going, it will get easier! It’s around my 3k pace averaged, so it’ll do. ( I also appear to have done an extra spin yesterday as I thought I had one later in the week, and wall sits have taken their toll 😆)
Su Sparkes
Sorry to hear that. You looked to be running strong though. Yes I did remove the spin once you confirmed you were doing the 5 Miler. If you wanted to take Thursday off to rest, you would still hit your training load target for the week. But I appreciate you would probably like to Bimble, so I will leave it in there. Perhaps just see how you feel tomorrow. Really well done though for sticking with it. No doubt your attendance is a huge motivational factor for Jamie, so it’s always worth factoring that in too.
simon-linklater

Coach Simon