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80 Mins & Strides

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80 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form. Do those strides and account 15 mins at the end to get them done.

It’s good to include a few hills in this one with your two main races being quite hilly.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

I couldn’t run in easy pace as it was too hot and I needed to go under the trees quickly 🥵 otherwise it was good and enjoyable. I’ve never done strides after the decent run. I found some quiet shady path and it was good but I was worn out. 🥵
Manami Cheves
To be honest the easy pace is just a guide and on these runs I would rather you focus on your RPE. Keeping that low is more important even if that means running slower. As you mentioned the heat and hills will always slow you down. The time to really worry about pacing is in the sessions we do, like the progression run. So well done Manami.
simon-linklater

Coach Simon