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30 Min Tempo (HM)

LOAD: 220

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.

I like this as you can push the pace a little and run strong, without risking too much, could combine it with parkrun if you are free Saturday morning.

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

6

RPE

8.17

PACE

I’m feeling a little deflated after this today. I hit the paces and it was a good run but I was really feeling pinching in my glute again and when I went back to join my Mum with the walk runners I was in quite a bit of pain. I’ve been feeling uncomfortable again during the day. So frustrating and things really seemed to be improving. I’m doing everything I’ve been told to do but still just feels wrong in my body.
Alice Tigwell
I’m so sorry to hear this Alice. I think every reason to be deflated in truth as this is a real kick in the teeth given how hard you have worked. Maybe it’s just inflamed again after the 200s and hopefully it will settle down again. Mine stills comes and goes from time to time but is generally much better than it used to be so this might not mean you are back to where you were. Well done on the run though. Keep me posted how you feel early next week and we’ll be super careful with the speed work for a little bit longer.
simon-linklater

Coach Simon