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5K Foundation Strides

LOAD: 140

10 Mins WU @ Easy Pace (RPE: 2)

30 Second Strides (RPE: 9)
60s Recovery
x 10

2 Mins Recovery

5 Mins @ 3K Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

This session is designed to improve your running form, and lengthen your stride length. Really focus on good form when doing the 5 mins at 3k pace at the end. Keep track on your stride length, cadence & pace so we can work on improving both.

Let’s try this for a few weeks (5-6) and see if it makes a difference. What we want to do is track your pace, cadence and stride length in that 5 minutes @ 5k effort/pace at the end of this session. Then we can see over the next few weeks if you make improvements.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

9

RPE

PACE

Thanks Simon A good but tough session. Cadence for 5 min was 179. Pace 10.27 min / mile Strides pace 8.49 min / mile The 5 min run felt very tough
Sue Mann
Like you I was surprised how hard the 5 minutes felt but that’s good as it means we pushed ourselves. I think I will pursue with these for the summer and then we can see if they work. As long as we hit less weekly training points we certainly won’t lose any fitness/speed doing these. They’ll probably be once a fortnight on average depending on what else you have in that week. Well done Sue and thanks for the company, it does help.
simon-linklater

Coach Simon