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Continuous Hills

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10 Mins WU @ Easy Pace (RPE: 3)

40 Mins @ HM-Marathon Effort (RPE: 6)

10 Mins @ Easy Pace (RPE: 3)

Find a hilly route and push the pace a little. The uphills will naturally make the RPE increase. Try to attack the downhills as well, then ease off a touch on the flat. This is a session though so effort should be quite high during the 40 mins on.

A couple of choices here. Pick a hilly route and look to average somewhere around marathon pace or just over. Or pick one hill and do the pyramid reps, eg lampposts 1-2-3-4 etc. As long as you get 40 mins of hills in at a decent RPE then it’s job done. This is good early prep for Rye 10.

simon-linklater

Coach Simon

FEEDBACK

5

ENJOYMENT

8

RPE

PACE

Body battery 100% (source Garmin). Mental battery 5%. Didn’t feel it today but laced up the trail shoes knowing off road is always pleasant. Paced this terribly and made some poor hill choices. Walked in the first 10min and nearly threw up after 30. Kept at it just couldn’t get into the right pace/groove this morning. On to the next one. Knee is bordering on painful towards the end of this on the road downhills.
Paul Lambert
Sorry to hear that! But well done for grinding it out. We’ve got plenty of easy miles coming up. If the knee is a problem my advice would be to stick to some flat routes. Even if your next 3 easy runs were all seafront bound, it’s an opportunity to work on form and hit a nice steady pace. Hopefully the slower miles will help over the next couple of weeks.
simon-linklater

Coach Simon