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3 x 20 Mins M/HM Pace

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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.

First introduction to half marathon pace in this plan as we edge closer to the Great North Run.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🙄 Just a fraction slow

PACE

Jack’s group had some real fast runners but I didn’t let that put me off in any way as Martin Turner and I dropped behind a fair bit. I ran at a comfortable pace but upon reflection it was a bit quick and could have been part of the reason I was not quite on HM pace for the final 4k effort. All in all though a pleasing run with a sub 1:50 half done prior to the final 2k easy.
Michael Norris
It’s suddenly become a really fast group that. Hopefully not too fast. But this was a quality session so well done for smashing it out. If the early pace is that fraction too quick it’s always going to be tough to hit half marathon pace at the end, as long as the effort was there, that’s the most important thing. Excellent work Michael.
simon-linklater

Coach Simon