4-6-8-6-4 Pyramid

LOAD: 28

10 Mins WU @ Easy Pace (RPE: 3)

4 Mins @ 5K Pace (RPE: 6)
2 Min Recovery

6 Mins @ 5K Pace (RPE: 7)
2 Min Recovery

8 Mins @ 10K Pace (RPE: 7)
3 Min Recovery

6 Mins @ 5K Pace (RPE: 8)
2 Min Recovery

4 mins @ 5K Pace (RPE: 8)
2 Min Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A big training session and it’s likely your pace will drop for the middle 8 min rep, which is fine. Best done on the track or a flat uninterrupted environment.

Lap times we are looking for are 1:55 in the 4 and 6 minute reps. So 1:55 – 3:50 – 5:45. Then in the 8 min rep, 10k pace is 2 min lap times. The more consistent you can be with those lap times the better.

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Really enjoyed that! Thank you! I’m not sure if I was a little faster than target times but enjoyed trying to keep up with Jody

Louise H Hart

Sorry about changing sessions. Something I’m focusing on now is introducing new sessions which will get the best out of the team and also focus on what’s coming up (Barry Richards). You nailed it though, and were ahead of target pace. Finding someone who is running your pace or a tad quicker is the best thing to do at track, then you can just stick them. Jodie is a sub 23 min 5k runner so that should give you a big confidence boost. Well done Lou, great running.