200-400-800-1600-800-400-200

LOAD: 26

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery

400 Metres @ Target Pace (RPE: 9)
90 Seconds Recovery

800 Metres @ Target Pace (RPE: 9)
120 Seconds Recovery

1600 Metres @ Target Pace (RPE: 9)
150 Seconds Recovery

800 Metres @ Target Pace (RPE: 9)
120 Seconds Recovery

400 Metres @ Target Pace (RPE: 9)
90 Seconds Recovery

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery

2km CD @ Easy Pace (RPE: 3)

Track pyramid session. A really good session if you have access to the track. Vary your paced depending on the length of the rep!!

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Didn’t feel I had much in my legs so pleased with the session. Didn’t programme the session into my watch so don’t know my sub splits but strava is splitting into the following mile paces: 7:31, 8:17 and 7:21. middle one slowed but that’s understandable. Onwards and upwards!

Rebecca Richardson

It’s always hard coming off such a big race, to motivate ourselves to push. I’m in exactly the same boat. As I mentioned to you though I think having that notion that we can ease back a touch having achieved those big goals in the understanding we don’t really need to peak again until the Spring when the big races roll around. It takes a little bit of pressure off, whilst still needing to work hard. But if we slow down a touch (I was way off in my 1600 metre rep) we don’t need to be hard on ourselves. Great to have you along to track though and see that beaming smile at the start.