🚣 Week 1 Session 5 is 4/2/4 min - rest 2:30 - repeat 2 more times 🚣‍♀️ https://youtu.be/wH5b4JgoPNI MID Tier Workout - with a sting in the middle For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 4mins done at 20spm 2mins done at 28spm 4mins done at 20spm Pace Guide = 2K+16 / 6 / 16 (5K + 11 / 1 / 11) Effort Guide = 6-8 Speech = Not constant ❗ This is a MID tier workout with a sting. The 2 mins at 28 spm will be what makes this a hard workout. The 20spm at 2K+16 in itself isn't hard - but the change down from the 2 minute to th 4 minute is surprisingly spicey! ❗ 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 for 5 minutes, 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 2K, 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.