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Ramp Up 4-3-2-1

LOAD: 24

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!

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

9

RPE

PACE

Really enjoyed this one and felt like I’d paced it quite well as I managed not to fly off on the first interval. Got quicker on every set of intervals so managed to pace that quite well. I averaged; 10:47 min mile – 4 mins 10:35 min mile – 3 mins 10:11 min mile – 2 mins 9:04 min mile – 1 mins
Sarah Taylor
So pleased you enjoyed this one and pacing is such an art, that’s why these sessions can be so good as they teach you to hold back a little at the beginning. Really pleased you are back feeling yourself again and smashing out these runs. Excellent work Sarah.
simon-linklater

Coach Simon

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