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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.

Nice short session after the 10k slog from the week before so a chance to really test the pace. Hopefully a quicker of the quicker guys turn up.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

8

RPE

PACE

Nice session, I do enjoy a fast one every now and again. Felt a bit off on rep one but hit target pace or better every lap so I’ll take it. By the end I was still feeling good and pushed the 1min reps a bit. Cheers for keeping this going, I often wonder if we would manage to run track without you.
Paul Lambert
You’re looking so strong right now. I think it’s important to really keep reminding yourself that at this moment in time you’re running at the top of your game. Inevitably there will moments in the future that won’t be the case, so really enjoy these months/years ahead. I’m sure someone would step forward, I love coaching track to be honest, one of the highlights of my week and great to see decent numbers coming along each week. But thank you, I appreciate the gratitude.
simon-linklater

Coach Simon