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30 Min Tempo (HM)

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10 Mins WU @ Easy Pace (RPE: 3)
30 Mins @ HM Pace (RPE: 6)
10 Mins CD @ Easy Pace (RPE: 3)

Practicing race pace is key. If you’re not quite hitting your pace, then keep working hard and focus on good form, staying tall and relaxed. 30 mins at goal pace can bet a solid session in your half marathon training.

Is possible, work this into Run Club, and perhaps step up a group to hit the quicker pace. If that’s not possible we could use parkrun Saturday to hit half marathon pace, but I’m just wary that is the day before the race. Let me know if this creates an issue.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

6

RPE

~6:54min/km WU, ~6:12min/km Tempo, ~6:30min/km CD

PACE

Honestly wasn’t particularly looking forward to this run. Felt tired beforehand and had a tough day at work. Didn’t think I’d get anywhere near to the pace targets. However… got myself out there and the warm up got me going. Come the 30mins Tempo I actually felt really good and got stronger and stronger. By the end of the tempo felt I still had plenty in the tank and super strong – (probably why I was a bit quick in the cool down! 😬) But very pleased with how it went and feel much better now!
Andy Wood
So pleased to hear this and it’s an important lesson actually to only focus on the moment. This can be really important before races where we can talk ourselves into running poorly before we’ve even started, when the truth is, as you experienced here, once we get going it can often seem much easier than anticipated. It’s like a marathon. We can spend so long worrying about what mile 20 is going to feel like, we forget to enjoy and realise how easy the first 13-16 miles can be. Great stuff Andy.
simon-linklater

Coach Simon