4-3-2-1-1-2-3-4 Mins

5K

23 Points

10 Mins WU @ Easy Pace (RPE: 3)
120 Seconds Recovery

4 Mins @ 5K Pace (RPE: 8)
90 Seconds Recovery

3 Mins @ 5K Pace (RPE: 8)
90 Seconds Recovery

2 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery

1 Min @ 3K Pace (RPE: 9)
60 Seconds Recovery

2 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery

3 Mins @ 5K Pace (RPE: 8)
90 Seconds Recovery

4 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery

10 Mins CD @ Easy Pace (RPE: 3)

SUMMARY 📝

Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!

FEEDBACK

COACH SIMON NOTES 🍊

800×2 400×3 200×3

21 POINTS

2km WU @ Easy Pace (RPE: 3)

800 Meters @ Target Time (RPE: 9)
120 Seconds Recovery
x 2

400 Meters @ Target Time (RPE: 9)
90 Seconds Recovery
x 3

200 Meters @ Target Time (RPE: 9)
60 Seconds Recovery
x 3

2km CD @ Easy Pace (RPE: 3)

7-5-4-3-2-1 Mins

23 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

7 Mins @ 5K Pace (RPE: 8)
150 Seconds Recovery

5 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery

4 Mins @ 3K Pace (RPE: 9)
120 Seconds Recovery

3 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery

2 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery

1 Min @ 3K Pace (RPE: 9)

10 Mins CD @ Easy Pace (RPE: 3)

5-5-3-3-2-1 Mins

20 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

5 Mins @ 5k Pace (RPE: 8)
2 Mins Recovery

3 Mins @ 3K Pace (RPE: 8)
90 Secs Recovery

2 Mins @ <3K Pace (RPE: 9)
90 Secs Recovery

1 Min @ 3K Pace (RPE: 9)

10 Mins CD @ Easy Pace (RPE: 3)

Parkrun 1st Half Challenge

21 POINTS

2km WU @ Easy Pace (RPE: 3)
8 x 100 Metres Strides (RPE: 9)

2.5km @ 3K Pace (RPE: 8)

2.5km CD @ Easy Pace (RPE: 3)

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)

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)

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)

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)

4 x 1km

22 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 5k Pace (RPE: 8)
2 Mins Recovery
x 4

2km CD @ Easy Pace (RPE: 3)