Yeah it’s not easy doing these solo. What works best for me is a little loop I do on repeat and then focus on the times of each rep. When I was running well (19:30 5K) something around 39-40 seconds was my target which is 3:20 per km pace. So it’s quick. It’s also a tricky point of the training, soon after a big race when everything feels a long time off, but it’s each session is just as important so we need to keep working hard. The weeks will tick by quickly and to hit that progress we want we need to be on the game. I will be track Monday in a running capacity. So not 100% sure what the session will be. But in the past I’ve sent runners to other club intervals and they have still progressed at the same rate. So I’m not concerned. We can always tweak the schedule if the coach taking the session comes up with something different and unexpected.

Coach Simon 🍊