• 20-26th April

Normally we wouldn’t do a half marathon session so close to the race but I feel as long as the two midweek runs are kept at a low intensity it should be fine and it will hopefully be a confidence booster as to what time you can run at Worthing the following week. Keep up the great work Iain and any issues just shout.

89 Points Achieved

MONDAY

Loading...

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

TUESDAY

Loading...

18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
6.3m. 131bpm. 1 hr 4 secs. Mile 1: 9.26. Mile 2: 9.34. Mile 3: 9.33. Mile 4: 9.30. Mile 5: 9.43. Mile 6: 9.32. Mile 6.3: 9.29. Total pace: 9.33 p/m. Nice to not feel pressure to run fast. Was still tired from Sat’s run which with the hills and terrain took a lot out of me
This is perfect again and as you said, it’s nice to relax. There’s a time and a place to be trying to hit splits and certain paces and the easy runs are certainly not those. Great work and loving the low heart rate, exactly what we want. Well done Iain.

WEDNESDAY

Loading...

18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
6.28m. 1 hr 7 secs. 138bpm. Mile 1: 9.43. Mile 2: 9.33. Mile 3: 9.29. Mile 4: 9.30. Mile 5: 9.37. Mile 6: 9.34. Mile 6.28: 9.33. Overall: 9.34
On point again. Anything under that 140 HR for these is great and should make recovery quicker and leave you fresh for the key session at the weekend. Well done Iain.

thursday

Loading...

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

FRIDAY

Loading...

15pts | PT Session (S&C)

15 POINTS

Trust your PT.

Always explain to your PT what else you are doing this week so they can adjust the session accordingly.

SATURDAY

Loading...

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

Loading...

53pts | 3 x 3 Miles (HM)

53 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

3 Miles @ Half Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Half Marathon Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Half Marathon Pace (RPE: 8)

1 Mile CD @ Easy Pace (RPE: 3)

A big half marathon session. Important to find that goal pace in training and this session replicates the race well with the RPE increasing with each interval.

53 Points
13.29 miles. 151 av heart rate. Time 1 hr 51 mins 11 secs. Mile 1: 9.30. Mile 2: 7.53. Mile 3: 7.51. Mile 4: 7.48. Mile 5: 9.26. Mile 6: 7.49. Mile 7: 7.49. Mile 8: 7.54. Mile 9: 9.37. Mile 10: 7.55. Mile 11: 7.50. Mile 12: 7.59. Mile 13: 9.32. Mile 13.29: 7.49. Total pace 8.22 p/mile. Attempted to go faster for the HM pace to test going for a PB next week (current PB – 1 hr 45 mins 1 sec, 8.01 p/m pace). I managed to achieve faster, increasingly tough, but achieved.
This is huge. Great session, excellent pace and sets you up nicely for a PB attempt next week. Why I love this session it highlights that in a HM the RPE slowly increases and to hold pace in the last 5K you’re working at around an 8/10 when the same speed was 5/10 at the start. My advice for Worthing, is stick with the 1:45 pacer. They will likely bank a few seconds so probably run around the 7:55-8:00 pace. Tuck in with the pack, let them do the work and then if you feel strong at any stage you can kick on, but I wouldn’t do that any earlier than say mile 10 or 11. I made that mistake at Chester marathon, went ahead only to be over taken by the 3:30 pacers again and that was a big knock. But I think based on today, you definitely have a good chance next Sunday of a new PB which is exciting. (the 1:45 pacer goes in Group Three according to the website)