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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)

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

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

RPE

PACE

Session was fine slightly on the warm side but still enjoyed it. Only time I felt my knee was when we did the warm up and did the twist and turn around the cone but other than that all ok and it did not effect my run
Dan Weatherly
Great session and nailed that pacing tonight. You have such a good natural running form, you make it look easy sometimes, which is an excellent quality to have. It certainly wasn’t easy in that heat. So really well done Dan, glad the knee was ok too, perhaps just be a little careful with certain rotational movements.
simon-linklater

Coach Simon