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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

Another one where beforehand I thought “I can’t do this – it’s too fast” But threw everything at it and think I absolutely smashed it 😀 Very very hard mind and was shattered at the end but super pleased with how it turned out!
Andy Wood
Love this feedback. Exactly what these sessions are all about. Overcoming that fear or doubt and proving to yourself time and time again “I can do it”. And that attitude can apply to far more in life than running. So really well done Andy. Always remind yourself of these sessions when that self doubt creeps in again, because it will from time to time, but you’ve proven again you can smash it. Really pleased.
simon-linklater

Coach Simon