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3 x 20 Mins M/HM Pace

LOAD: 52

30 Mins @ Easy Pace (RPE: 3)

20 Mins @ Marathon Pace (RPE: 5)
10 Mins @ Easy Pace (RPE: 3)
x 2

20 Mins @ HM Pace (RPE: 7)
10 Mins @ Easy Pace (RPE: 3)

A good bit of variation on a 2 hour long run. Not too demanding but it breaks it up nicely and also gets you practicing half marathon pace on tired legs.

Nice bit of variation. Could probably do this running with the quick Sunday gang.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🙄 Just a fraction slow

PACE

I wasn’t feeling too fit before this, I think 4 days in a row after a ‘break’ was too much, plus I am still coughing up phlegm every day which isn’t nice. I wonder if 5:00min/km is too fast for my ‘easy’ pace? I managed 30mins at this pace but was working to achieve it, then stepping into the first marathon pace was fine, but I was already getting tired. Averaged 4:38 for the 1st marathon rep, then 4:42 for the 2nd. The 1st 10mins of the half pace rep was OK, I was pretty tired but I could maintain the pace.. then it all just fell away and I was getting slower and slower and feeling crap. After slowing my right calf (unusually) started screaming at me so I kept it at easy pace, had a quick rest on a bench then tried to carry on – I had nothing left so just rounded the mileage up then got some water and stretched. There were points where I felt good and “flying” but I could maintain it, didn’t help that I picked a route that looped me back through the old town over and over… it was busy and hot and uninspiring. Felt like hard work and made me feel crap, but I did almost all of it so achieved something at least!
Sam Davies
Great effort for getting out there and giving this go. I think in terms of the easy pace, that should be whatever feels right for you and you’re probably right 5:00 is too swift in truth. I think we’re at that point in the year when so much has been achieved already that it’s my goal just to keep you ticking over and not losing any fitness. So when the time comes and you’re ready to crack on and work towards those new goals your starting from a strong base, rather than dropping back and having to rebuild again. Hopefully the upcoming race schedule will get you feeling some extra positive vibes again. So still plenty to look forward to over the next few months.
simon-linklater

Coach Simon