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4 x 5km

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2km WU @ Easy Pace (RPE: 2)

5km @ Marathon Pace (RPE:4)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE:5)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE:6)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE:7)

2km CD @ Easy Pace (RPE: 3)

A great marathon sessions to practice goal pace. As the session progresses that RPE will creep up and you’ll have to work hard in the last 5km block.

I could potentially run with you for some of this if you are in Hastings? Let me know. I have 3 hours easy, so happy to run at your marathon pace for the a couple of the 5km reps to help you out. 5:41 per km is the target.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Well I didn’t feel good at all, started in Hastings Finnish in Charlton ,near the start of the London marathon 😂😂😂. Indigestion, reflux , this was without having breakfast or gels , I was going to Charlton later , so stopped after 8 k, 2 k warm up the 5 k then 1k warm down then off to Charlton where I ran another 13 k . Legs a bit tired after the race Wednesday and the long run each week , maybe we have .to look at not doing the races if I have a long run midweek. What .do you think. , by the way Friday is when I see my sisters and children . Next week remember I’m running in the your handicap race , so I have no chance 😂😂😂😂. Could you put into my plan, I will see you Monday where we can have a serious discussion , for the next two weeks I’m busy will bring my diary
Allan Payne
Yeah the midweek race isn’t ideal and makes it tough, but they don’t happen very often, so probably just a bit of fatigue here. So well done on getting some decent mileage in all the same. Bring the diary Monday and we can have a look and move a few things around if need be. But I’m happy with where you’re at. Your running well right now, we just need to get that right balance and not push too hard. So well done Allan.
simon-linklater

Coach Simon