🚣 Week 2 Session 1 is 7 x 4minutes at 28spm with 2:30 rests 🚣‍♀️ https://youtu.be/1DF7oNANBiE MID Tier Workout For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan Pace Guide = 2K+ 6 to 8 (5K+ 1 to 3) Effort Guide = 7-8 (will end closer to 9) Speech = Not constant ❗ This is a solid MID workout that will feel HARD - but that's the point of a MID - it'll feel hard, but not MAX. But if you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. ❗ The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end. As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest, which lets you recover - and the next interval will get to that point a little quicker. As I say in the video, it allows you to taste the hardship of what it feels like during a 5K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.