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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!

A really good session this. And a chance to work on your speed. Enjoy.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

RPE

PACE

I’ve got to say mentally I was trying to talk myself out of today’s run. I was feeling down, sluggish and annoyed but I just told myself don’t let stupidity talk myself out of it. But I’ve got to say I really enjoyed it, took my time on the warm up, decided to not listen to music and let my mind motivate me. I really enjoyed this especially the confidence boost on times. I’m really seeing a difference in my fitness. I’ve got to say I’m starting to be proud of my running, I use to always be tempted to pause my Strava to impress and convince myself or others but I haven’t been tempted. I pause it when on the 90 secs. Loved it.
Kirsty Toner
Fantastic work Kirsty. So pleased to hear this feedback. It’s always good to remember that the hardest part is often getting out of the door. Once you get started then it can be really enjoyable. Especially if you find somewhere nice to run. You’re in that nice stage of your running journey where you are seeing that improvement in fitness and to be honest, from what I’ve seen, there is the potential for that to continue and get much stronger. So stick with it. It’s the whole reason I went into coaching to try and help people go on the same journey I have, it’s worth the effort, trust me.
simon-linklater

Coach Simon