3K & 800s

Half

42 Points

2km WU @ Easy Pace (RPE: 3)
2 Mins Recovery

3km @ HM Pace (RPE: 6)
2 Mins Recovery

3 x 800m @ 10K Pace (RPE: 7)
90s recoveries

3 x 800m @ 5K Pace (RPE: 8)
90s recoveries

3km @ HM Pace (RPE: 6)
2 Mins Recovery

2km CD @ Easy Pace (RPE: 3)

SUMMARY 📝

A good session to practice some half marathon pace. Try not to do the 800s too fast and then make sure you hit HM pace in that final 10 mins.

FEEDBACK

COACH SIMON NOTES 🍊

7km Half Marathon Progression

52 POINTS

7km @ Easy Pace (RPE: 3)
7km @ Marathon Pace (RPE: 5)
7km @ Half Marathon Pace (RPE: 6)

HM/Marathon 5 Mile Tempo

27 POINTS

1.25 Mile WU @ Easy Pace RPE: 3

1 Mile @ Half Marathon Pace RPE: 6
1 Mile @ Marathon Pace RPE: 5
1 Mile @ Half Marathon Pace RPE: 6
1 Mile @ Marathon Pace RPE: 5
1 Mile @ Half Marathon Pace RPE: 6

1.25 Mile CD @ Easy Pace RPE: 3

5 Mile Tempo

29 POINTS

1 Mile WU @ Easy Pace RPE: 3
5 Miles @ HM Pace RPE: 6
1 Mile CD @ Easy Pace RPE: 3

3-2-2-1 x 3

24 POINTS

10 Mins WU @ Easy Pace RPE: 3

3 Mins @ HM Pace RPE: 6
2 Mins @ 10K Pace RPE: 7
2 Mins @ 5K Pace RPE: 8
1 Min @ 3K Pace RPE: 9
(3 Mins Recovery)
Repeat 2 More Times

10 Mins CD @ Easy Pace RPE: 3

8-8-6-8 Mins

26 POINTS

10 Mins WU @ Easy Pace RPE: 3

8 Mins @ HM Pace RPE: 6 (2 Mins Recovery)
8 Mins @ 10k Pace RPE: 7 (2 Mins)
6 Mins @ 5K Pace RPE: 8 (2 Mins)
8 Mins @ HM Pace RPE: 6

10 Mins CD @ Easy Pace RPE: 3