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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.

It’s a well known fact that if you surround yourself with the right people you’ll get better results. So whilst I know you’ve enjoyed the company of those lately, it probably has been detrimental to your own running, so getting sessions in with quicker runners around you can only help. Don’t push too hard on your first effort session back. This can be done solo if you can’t make track Monday.

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

8

RPE

PACE

Tried not to go all out in the first round like I normally do! I think it paid off as my reps did seem to get faster. Found they tough considering not done any proper speed work for some time and it’s been a tremendously long day today so I was feeling pretty tense and stiff. I could feel it in my shoulders a lot. I kept to the cadence though so that’s a small win!
Kelly DeRosa
Great first session back. I think there’s a real evidence watching you run of tension in the body. So it’s just a case of trying to release that and stay as relaxed as you can. As mentioned the arms are something we can definitely work on. Keep them close to your body and moving fast and efficiently and your cadence will improve too. But overall a really good session, especially your first one back and good to have things to work on. Well done Kelly.
simon-linklater

Coach Simon