4-3-2-1km (HM)

LOAD: 36

2km WU @ Easy Pace (RPE: 3)

4km @ Half Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)

3km @ Half Marathon Pace (RPE: 7)
1km @ Easy Pace (RPE: 3)

2km @ Half Marathon Pace (RPE: 7)
1km @ Easy Pace (RPE: 3)

1km @ Half Marathon Pace (RPE: 7)

2km CD @ Easy Pace (RPE: 3)

A great session to practice your half marathon goal pace. Getting used to running your target pace in training is key to success on race day. You got this.

A good half marathon session here, trying to dial in race pace.

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

This was very hard. Absolutely fine for the WU and first 4km, but had to take a break in the middle of the 3km and legs stopped working and felt exhausted. It was very hot and humid, so got some water from shop and tried to bring HR down. Managed to complete the run at sort of the pace but had to have a couple more breaks at certain points just to try and regoup. Got lost on route and broke one of my headphones (pouring water on head) which didn’t help matters. So pleased I got it done (eventually) but just felt I lack energy/fuel/endurance today. Maybe the weather didn’t help either or just a bit tired.

Andy Wood

Firstly, really well done for getting the session complete. If I were being super critical the early pace was a little ahead of planned, which may have contributed a touch, so just something to keep an eye on in future sessions to ensure you hold back a little at the beginning. Although from what you said it probably wouldn’t have made much difference. The most important thing here is you didn’t quit, you found solutions to keep going and got it done. So well done Andy. There will always be races and runs like this, but if you get the session or the time complete it’s a success and ultimately in the long run that will pay dividends, so I’m very pleased. Plus these tough runs make us mentally stronger.