10K Tempo (HM)

LOAD: 36

2km WU @ Easy Pace (RPE: 3)

10km @ HM Pace (RPE: 6)

2km CD @ Easy Pace (RPE: 3)

If you are training for a specific time in a half marathon, getting some miles in at goal pace is key. If it’s early in your plan don’t worry too much if you’re little off pace at this stage. With the upcoming training that should improve over the weeks. In that scenario don’t give up, hold a consistent pace and RPE throughout.

Slowly adding more time at half marathon pace. Next week we’ll try some quicker speed work.

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Mentally struggled with it today. Horrible week at work covering for people on leave, so feeling a bit drained. I like these type of runs though, I need to work on RPE and how different speeds feel

Louise Henham

Really well done Lou for getting it done after a tough week. You raise a good point about pace and RPE. Tying those two in together is a real skill to have as a runner. There will be days if you’re not feeling it HM pace might feel like a 7/10, other days a 3/10. So often running to RPE instead can help. It becomes even more important when we bring back the 5-10k sessions so we can get used to running at that higher effort. It’s then that we really see those improvements in things like our VO2 Max.