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15 x 1km

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2km WU @ Easy Pace (RPE: 3)

1km @ Half Marathon Pace (RPE: 5-8)
120s Recovery
x 15

2km CD @ Easy Pace (RPE: 3)

This is one my favourite half marathon sessions. Hopefully goal pace will feel comfortable, until those last 3-4 reps when you’ll need to work hard. If it goes well this will give you a big confidence boost for race day, knowing the pace is achievable.

When I was half marathon training earlier in the year this was probably the session that gave me the most confidence that I could achieve a PB. It made me realise the pace was possible. I hope you enjoy it as much as I did.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🤬 Way off pace today

PACE

Very very tough. First 9/10 reps fine, then the wheels came off. Felt like I was wading through treacle in the last few. On the positive side, was that I finished it and didn’t completely throw the towel in, even though the thought crossed my mind a few times. I think we may need to look at some of these target paces again, feel a bit unachievable at the moment – for some reason my fitness doesn’t feel very good, not sure why… A bit worried about this marathon also. Goal is definitely now just to finish it in one piece. Hopefully, this is just because of a bad end to the run today- but feeling a bit short of confidence at the moment
Andy Wood
Firstly well done for getting the session complete Andy. That’s the most important thing and you should be proud of yourself for that when it would have been easier to stop. Leave the paces with me, I’ll tweak them. Probably the victim of your own success with that fast 5k a while back. But running works like this. You have spells where the confidence falls and it feels like you’re losing fitness. Trust me your not, and it only ever takes one good run to change everything and that confidence will return. I have a lady on my team who struggles with anxiety and was in a really down place a few weeks ago where every run felt tough and that she was making no progress. But then from nowhere she smashed a session, the next run was great, and a few days later she ran her first ever sub 60 10k and now feels amazing. So that’s the attitude to try and have. Stick with it during these tough spells, and it will turn again. It’s those who do give up when it gets tough that don’t see the improvements come the end of their training plans.
simon-linklater

Coach Simon