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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!

If you have a long work day Tuesday you could move this to Wednesday!! The gang will be doing this in the evening.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

8.05 min miles average on my watch. So under my paces set for me 😊

PACE

Despite the rubbish weather I’m so pleased I showed up and put in some decent effort. I really tried hard and feel I gave 100% In a funny kind of way I really enjoyed it, despite knowing I was going to have to work hard 😊 I felt I got a lot out of it and look forwards to being able to commit to more of these sessions going forwards.
Michelle Fox
Fabulous running Michelle. If you can enjoy that high effort level then you’re on your way to making some big improvements. You looked really strong and the pace was excellent. That’s a fun session that one as it’s nice the reps get shorter. It’s great that you’ll be able to attend these regularly and those that did that last year made the best gains. Great work.
simon-linklater

Coach Simon