This is the peak session of these speedplay runs.  Reduced easy runs, increased harder runs. 

8mins: as 2 x (30s easy RPE6 + 30s fast RPE 8-9) + 2 x (1min easy RPE6 + 1min fast RPE 8-9) + 2 x (20s easy RPE 6 + 40s fast RPE 8-9)

10mins: as (1m 30s easy RPE 6 + 1m 30s fast RPE 8-9) + (2m 15s easy RPE 6 + 2m 45s fast RPE 8-9) + (30s easy RPE 6 + 1m 30s fast RPE 8-9)

8mins: as 2 x (1min easy RPE 6 + 1min fast RPE 8-9) + 2 x (45 easy RPE 6 + 45s fast RPE 8-9) + 2 x (15s easy RPE 6 + 45s fast RPE 8-9)

Nice definition between your easy and fast running (or easy and fast jog, or easy and fast walk).

MAIN SESSION 

45s out and 45s back, or 1m 30s continuous (in one direction) easy/steady @ 7 RPE

2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE 

1m 15s out and 1m 15s back, or 2mins 30s continuous (in one direction) easy/steady @ 7 RPE

2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE 

1m 30s out and 1m 30s back, or 3mins continuous (in one direction) easy/steady @ 7 RPE  

(TURN/RETURN if you are running continuous intervals)

2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE 

1m 15s out and 1m 15s back, or 2mins 30s continuous (in one direction) easy/steady @ 7 RPE

2mins out and 2mins back, or 4mins continuous (in one direction) race pace @ 8-9 RPE

45s out and 45s back, or 1m 30s continuous (in one direction) easy/steady @ 7 RPE 

Sorry, folks, I posted the introduction yesterday and not the full session! 

Here is the full session. 

8mins: as 2 x (40s easy RPE6 + 20s fast RPE 8-9) + 2 x (1m15s easy RPE6 + 45s fast RPE 8-9) + 2 x (30s easy RPE 6 + 30s fast RPE 8-9)

10mins: as (1m 45s easy RPE 6 + 1m 15s fast RPE 8-9) + (2m 30s easy RPE 6 + 2m 30s fast RPE 8-9) + (45s easy RPE 6 + 1m 15s fast RPE 8-9)

8mins: as 2 x (1m 15s easy RPE 6 + 45s fast RPE 8-9) + 2 x (1min easy RPE 6 + 30s fast RPE 8-9) + 2 x (30s easy RPE 6 + 30s fast RPE 8-9)

Nice definition between your easy and fast running (or easy and fast jog, or easy and fast walk). 

A progression from last week your main session is described here and win the introduction. 

8 minute continuous run as follows: 

2 x (40s easy RPE 6 + 20s fast RPE 8-9) + 2 x (1m 15s easy RPE 6 + 45s fast RPE 8-9) + 2 x (30s easy RPE 6 + 30s fast RPE 8-9)

10 minute continuous run as follows:

1m 45s easy RPE 6 + 1m 15s hard RPE 8-9 + 2m 30s easy RPE 6 + 2m 30s RPE 8-9 + 45s easy RPE 6 + 1m 15s RPE 8-9

8 minute continuous run as follows:

2 x (1m 15s easy RPE 6 + 45s hard RPE 8-9) + 2 x (1m easy RPE 6 + 30s hard RPE 8-9) + 2 x (30s easy RPE 6 + 30s hard REP 8-9)

Thursday 23rd April Run Session: It's all about trying to run for longer intervals at race pace.

4 x 4mins main set, distributed between a pyramid of recovery runs.

2mins easy/steady  6.5 RPE > 4mins race pace 8-9RPE > 3mins easy/steady  6.5 RPE > 4mins race pace 8-9RPE > 3mins 30s easy/steady  6.5 RPE > 4mins race pace >  3mins easy/steady  6.5 RPE > 4mins race pace > 2mins easy/stead

In my mind these are out and back runs so that you can judge your pacing accurately, ie 2mins out + 2mins back.

You'll find a full introduction in the first 2-3mins in the podcast

Another amazing fresh, dry day and evening for you to complete this fartlek run session. Easy to steady efforts, complimented by faster, race pace intervals with a nice 'switch up' in gear from around 6.5 RPE to 8-9 RPE.   Remember to run at your own version of easy, steady or fast.  Warm up well before hand (the warm up  video is available on our Facebook Group page) and finish up with an easy trot or walk back home, a few more drills and  eat well on your return. 

Interviews with:

The recovery week - yippee! This session will feel considerably easier.  Equal up hill and down hill run times.  

A pyramid style run session, based on duration at a constant effort. 

This was the first attempt at a podcast.. they get better, with tunes in the background.

Our peak week of this little block of hill intervals. Next week is recovery! 'Phew..,' I hear you say.  

Enjoy the session and know that you will be running way faster than your competition when we get back to racing.