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3K & 800s

LOAD: 420

2km WU @ Easy Pace (RPE: 3)
2 Mins Recovery

3km @ HM Pace (RPE: 6)
2 Mins Recovery

3 x 800m @ 10K Pace (RPE: 7)
90s recoveries

3 x 800m @ 5K Pace  (RPE: 8)
90s recoveries

3km @ HM Pace (RPE: 6)
2 Mins Recovery

2km CD @ Easy Pace (RPE: 3)

A good session to practice some half marathon pace. Try not to do the 800s too fast and then make sure you hit HM pace in that final 10 mins.

Great session this and nice to mix it up from the traditional long run. Any issues just ask.

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

RPE

PACE

I always think I’m not going to enjoy these but I think after warm up and the first 3k I get into the swing of things. I think I really mentally struggle with the rest in between parts as I feel like I’m being lazy but I notice these are vital when I look back at pace times. My right calf felt a bit delicate Saturday evening and I felt it sometimes on the run. I used my massage gun after. I feel fine today (Monday).
Kirsty Toner
Brilliant session and I was really impressed with the splits. It’s these sessions that will really make the difference, so that’s important to remind yourself of that when doing them. I’m so glad it went well though and it’s rare you’ll do a session like this on a Sunday, but pleased you stuck with the plan. Superb work Kirsty. Glad the calf seems ok today.
simon-linklater

Coach Simon