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3-2-1 Miles (HM)

LOAD: 39

1 Mile WU @ Easy Pace (RPE: 3)

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

2 Miles @ HM Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)

1 Mile @ HM Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)

Add some variety to your long runs and ideal if you are training for a specific half marathon time. Practicing goal pace is very important in training.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Missed of the last fast mile so was 2 short of the whole session but I was happy to hit my goal pace into the wind on the way out it didn’t feel easy but sustainable which is good especially after a day at work, and then done the next 2 with the wind and went under goal pace and HR was below 160 for those and it was definitely sustainable, legs got pretty tight but didn’t seam to get worse, they don’t feel very springy once they tighten up which is annoying but hopefully this next week they continue to improve for the big day.
Stephen Gates
This sounds like a real positive that you were hitting that target pace. Excellent work Steve. I think it’s important too that the mindset for this race is, there is no success or failure. It’s not like we’re really chasing a specific time or aiming for that qualification place like before. You’ve achieved that, along with so much more this year already. I think if you can get into that mindset approaching the race it takes away all the pressure. I’m chasing sub 3:30 at Chester but I’m not building it up in my mind because I know that will lead to anxiety, potentially lack of sleep. Whatever happens on race day, even if I flunk and run 3:45, I’ve succeeded in this training plan, and I’m fitter than I ever have been. Therefore if I don’t PB at Chester, I can still use my current fitness to kick on afterwards and become a better runner. And I feel the same applies to you here. Whatever happens next week, you continue to make gains and that’s exciting.
simon-linklater

Coach Simon