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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!

Nice to get some speed in the legs ahead of Sundays race.

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

8

RPE

PACE

One of the only interval sessions I actually enjoy :) No problems.
Kieran Price
Kinda glad to hear that, although the thought of you actually hating all the others upsets me 😂 On a serious note though, I’ve been doing more research into marathon training and potentially the effort sessions are something which can be almost be scrapped. So if you get to the point you really don’t enjoy them anymore, perhaps a different goal would make the training more fun. More tempo based worked would be the alternative. Eg 10 mins easy, 40 mins half marathon pace, 10 mins easy. If you do continue this winter, maybe something to consider to avoid hammering out 400 metre reps in the cold rain in December. Anyhow, that’s a long way off, so really well done here Kieran. Roll on Sunday.
simon-linklater

Coach Simon