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3 x 3 Miles

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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.

We’ve got 4 more big sessions like this including Henfield before the England vest comes on in the Forest of Dean. Just 4 opportunities to really impact what happens on the 21st September. That there is your motivation. Go smash it.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Struggled from the word go really legs result heavy and took the first set to get going. HR was good for the pace so happy with that. Left hip started to hurt on the last mile of the second set, I ended up stopping after the first mile of the last set for 10s to stretch it out then cracked on and got it done hip was fine once I got home, IT pain on right knee started to be present on cool down but I’m used to that happening. I think I will start to do long run sessions later in the mornings now just to see if it makes a difference to how they go. More time to hydrate and fuel before hopefully will be of benefit. At the end of the day its another session done and I survived to go again 💪
Stephen Gates
It’s good to have sessions like this, because it improves your mental strength. I quite like the idea of doing a few of these at the same time the race will be run, that way you can practice your pre race routine. Sorry to hear about the hip and fingers crossed it does ease off pretty quickly. You’re pushing probably harder right now than at any point we’ve worked together so some discomfort is likely, but obviously being careful is key. Superb pace though Steve, very impressed, so still a lot of positives to take from this.
simon-linklater

Coach Simon