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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

2 x 3 mins @ 3K Pace (RPE: 8)
90 secs recoveries

3 x 2 mins @ <3k Pace (RPE: 9)
90 secs recoveries

4 x 1 min @ All In (RPE: 9)
60 sec recoveries

10 Mins CD @ Easy Pace (RPE: 3)

A very popular session with the idea being you get progressively quicker as the reps go on.

I like the idea of some speed work in the week of a half. Otherwise you just end up doing nothing and the legs stiffen up. So sticking to a similar routine but with less volume is a good approach.

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

6

RPE

PACE

Enjoyed that session. Took it easier as instructed Split paces were: 4 mins = 8:51, didn’t segment the 3 mins run!, 2 mins = 8:35, 8:19 and 8:33, 1 mins = 8:32, 7:57, 7;56 and 8:32. Back was giving me a bit of jip on the last rep. nothing serious and I know how to managed it.
Rebecca Richardson
Bloody backs, mine is being a git at the moment, tends to come and go but I stretch everyday. Well done on the session. You look strong and the form is noticeable better than when you first started doing track. Again, another positive mindset for Sunday when it gets tough. Run tall & proud.
simon-linklater

Coach Simon