12 x 200 Metres

17 Points

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 12

2km CD @ Easy Pace (RPE: 3)

SUMMARY 📝

Love 200s. A real opportunity to work on both speed and good running economy. Train faster to race faster. Enjoy

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COACH SIMON NOTES 🍊

Parkrun 1st Half Challenge

16 POINTS

2km WU @ Easy Pace (RPE: 3)

2.5km @ 3K Pace (RPE: 8)

2.5km CD @ Easy Pace (RPE: 3)

20 x 30 Second Intervals

18 POINTS

10 Mins WU @ Easy Pace (RPE: 2-3)

30 Seconds @ < 3k Pace (RPE: 8)
30 Seconds @ Easy Pace (RPE: 3)
x20

10 Mins CD @ Easy Pace (RPE: 2-3)

Sedlescombe Efforts

20 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

Main Session @ 3k Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

8 x 400 Metre Reps

20 POINTS

2km WU @ Easy Pace (RPE: 3)

400 metres @ Target Time (RPE: 9)
90 Seconds Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

10 x 400 Metre Reps

20 POINTS

10 Mins WU @ Easy Pace (RPE:2)

400 metres @ Target Time (RPE: 9)
90 Seconds Recoveries
x 10

10 Mins WU @ Easy Pace (RPE:3)

16 x 200 Metres

20 POINTS

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 16

2km CD @ Easy Pace (RPE: 3)

6 x 400s & 200s

21 POINTS

2km WU @ Easy Pace (RPE: 3)

400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 6

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 6

2km CD @ Easy Pace (RPE: 3)

5 x 4 Mins

22 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

4 Mins @ 5K Pace (RPE: 8)
2 Mins Recovery
x 5

10 Mins CD @ Easy Pace (RPE: 3)

4 x 5 Minutes

22 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

5 Mins @ 5K Pace (RPE: 8)
2 Minute Recovery
x 4

10 Mins CD @ Easy Pace (RPE: 3)

7 x 400s & 200s

23 POINTS

2km WU @ Easy Pace (RPE: 3)

400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 7

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 7

2km CD @ Easy Pace (RPE: 3)