60 Mins Tempo (HM)

42 Points

10 Mins WU @ Easy Pace (RPE: 2)

60 Mins @ Half Marathon Pace (RPE: 6-8)

10 Mins CD @ Easy Pace (RPE: 3)

SUMMARY 📝

A good opportunity to practice goal pace for an steady run. The more comfortable you get at goal pace the easier it will feel on race day.

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

20 Mins Half Marathon Pace

18 POINTS

10 Mins WU @ Easy Pace RPE: 3
20 Mins @ Half Marathon Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3

5km x 3 (Easy – 10K)

43 POINTS

5km @ Easy Pace RPE: 3
5km @ HM Pace RPE: 6
5Km @ 10K Pace RPE: 7
2km CD @ Easy Pace RPE: 3

2 x 4km @ HM Pace

33 POINTS

2km WU @ Easy Pace RPE: 3
4km @ HM Pace RPE: 6 (3 Mins)
4km @ HM Pace RPE: 6 (3 Mins)
2km CD @ Easy Pace RPE: 3

20 Minute Tempo

18 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

20 Minutes @ HM Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 2)

30 Min Tempo (HM)

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

30 Mins @ HM Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 3)