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3 x 20 Mins M/HM Pace

LOAD: 50

30 Mins @ Easy Pace (RPE: 3)

20 Mins @ Marathon Pace (RPE: 5)
10 Mins @ Easy Pace (RPE: 3)
x 2

20 Mins @ HM Pace (RPE: 7)
10 Mins @ Easy Pace (RPE: 3)

A good bit of variation on a 2 hour long run. Not too demanding but it breaks it up nicely and also gets you practicing half marathon pace on tired legs.

One of the beauties of this session is the mental focus it gives. It teaches us to focus on that 20 minute block and I find 2 hours goes quicker as a result.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Yep this was fun. Of course there were also times when I was having negative thoughts, worrying about low BP and dizziness etc. Anyway I did not have those symptoms while running. However the ‘easy’ 10 mins felt awful! I could feel every little ache and pain and was sure I’d never get going on my next fast 20 mins! But I always did and felt really good on the speedy sections. It was easy enough to up the speed for the 3rd 20 at half marathon pace, in fact the last km of that effort was the fastest at 6:05 mpk. I reckon I did all right!
Sarah Marzaioli
So pleased you enjoyed this and excellent work on the pacing. To finish off strongly like that is very impressive Sarah. I think what these sessions help me with too, is that breaking runs down into chunks can help. I always find these runs go by quicker. That’s a good lesson for race day. In a marathon for example, breaking it down into 5k chunks where you’re looking to hit a specific time for each 5k can work well. Then once you’ve done one 5k, you’re mind switches to the next one.
simon-linklater

Coach Simon