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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.

This is always a really popular session. 1st rep at 5k pace, so around about a km, then we look to pick up the speed slightly as the time comes down.

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

9

RPE

PACE

I did do this session but after programming session on the app, I couldn’t locate it on my watch as one of the buttons is broken. 😔. Anyways, my 5k was about 4 mins, then managed to keep around 3.40-5 for 3k pace, before finishing with 3.20 for all in (was knackered by this stage). Great session but tough. It had also rained quite a lot so was conscious of footing and decided to stick to one straight.
Ben Draper
Oh dear. Yeah I tend not to use that feature on my watch as it then includes your recovery times which is frustrating, as the average pace is then much slower. Glad you enjoyed this though as it’s normally well received and it’s nice to push through the paces. Ultimately to improve our 5k time we do need to train at quicker paces and this session certainly allows that. Excellent work Ben.
simon-linklater

Coach Simon