I do like my training sessions that offer a nice bit of variety. The plans that bombard you with easy miles and the odd bit of speed work are a bit lazy and boring in my opinion.

But a session like this won’t leave you feeling exhausted, but equally the variety of the different paces should be enough to keep you interested and engaged.

This is particularly useful if you are training for either a half marathon or a full marathon, because the target paces here will prepare you for race day.

The real work here will be the 2nd 5k when you’ll be looking to hit that half marathon goal pace when your legs are starting to tire. As with any sessions that involves race pace, be sure to include a good warm up and cool down either side.

Not just the 2km or 10 mins highlighted on this page but also some dynamic stretching, running drills and then static stretching at the end. All these exercises will make you a better runner over time and reduce the risk of injury.

If you pick a route which is undulating or you tackle this session on a windy day, then make sure you do compensate for those factors. You’re not going to be able to hit race pace and keep your RPE at the correct level if you’re running up the hill into a head wind, so make the necessary adjustments and even use your effort level as the main metric for judging pace.

I really hope you enjoy this session. For those reading this and not part of Team Orange, these are the types of training sessions I include in the bespoke training plans I create for my runners. So if you are working towards a goal, why not get in touch and see if I can help improve your running.