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Half Marathon Race

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10 Mins WU @ Easy Pace (RPE: 2)

13.1 Miles @ HM Pace (RPE: 5-8)

Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal.

Newcastle Half Marathon. Now that we’ve changed Las Palma to the half, the pressure here changes a little. If anything this is a good opportunity to lay down a market for Las Palma. So whatever happens here you’ll have something to beat and improve on. The only advice I will give it to keep the early pace steady. I want the watch to read 12:something in those early stages. Try and keep a consistent pace and don’t be afraid when the effort creeps up. When I run a half these days, the first 5km at half marathon pace feels like a jog, the last 5km feels like an all in parkrun. So we are looking for consistent splits but the RPE will naturally creep up and the miles past by. Embrace that and dig deep, focus on form, in those tougher sections. You got this!! Very best of luck Sarah.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🙄 Just a fraction slow

PACE

Did the feedback based on doing the 10k. Was just a fraction slow on my 10k pace but it was quite warm and hilly again. Enjoyed it though and felt like I had quite a strong run. Slowed down at bit in the middle due to a big hill and then water station/gel but picked up the pace again and still managed a fast finish. Slightly quicker than last weeks 10k too.
Sarah Taylor
Great work Sarah. Really pleased you enjoyed this and saw an improvement on the last 10k. The paces on your dashboard will always be based on a flat route in good conditions and it’s not often we get those. So adjusting the targets and pace to reflect the route and weather is always smart. So sounds like you were pretty much on pace with that in mind. Try not to see the recent distance changes as a step back, sometimes just reassessing is smart and strategic, adding longevity to your running. For example had you stuck with the marathon goal, the risk of injury is far greater and that could have really set you back. Now we have the chance to build up much gradually and hopefully keep you niggle free and running with a smile on your face.
simon-linklater

Coach Simon