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Progression Run (KM)

LOAD: 24

2 Km WU @ Easy Pace (RPE: 3)

1 Km @ Marathon Pace (RPE: 5)
1 Km @ Half Marathon Pace (RPE: 6)
1 Km @ 10 Mile Pace (RPE: 6)
1 Km @ 10K Pace (RPE: 7)
1 Km @ 5K Pace (RPE: 8)
1 Km @ 3K Pace (RPE: 9)

2 Km CD @ Easy Pace (RPE: 3)

A challenging but rewarding session where you can experience what it feels like to run at different paces.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🙄 Just a fraction slow

PACE

Found it tough but worked hard and pleased with the effort I put in. Still a bit fatigued I think. First 4 of 6 intervals were bang on, 5th a fraction slow. Couldn’t keep the pace in the 6th. Took a minute rest before the 4th 5th and 6th also, as was maxed out so needed to catch my breathe. Quite liked the progression aspect but the paces were just a little bit too much today
Andy Wood
It’s a really hard one to get right in truth, especially those latter paces. The most important thing is just putting in that bit of extra effort so we get that quality in and keep working those fast twitch fibres which will likely be needed late in the marathon. Well done Andy for smashing this out.
simon-linklater

Coach Simon