4-3-2-1 Miles (M)

LOAD: 480

1 Mile WU @ Easy Pace (RPE: 3)

4 Miles @ Marathon Pace (RPE: 5)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

2 Miles @ Marathon Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)

1 Mile @ Marathon Pace (RPE: 7)
1 Mile CD @ Easy Pace (RPE: 3)

A comfortable long run session for marathon runners. Most likely performed early in your training plan to get comfortable with goal pace.

Stick to marathon pace here. After this point all the big Sunday runs will be at goal pace. So enjoy the slightly easier pace this week.

Coach Simon

FEEDBACK

10 ENJOYMENT

RPE

PACE

I forgot how technical it is round bewl water but what a place for this session only a couple of gates to open on the whole route so that’s great. I’m definitely going to start making my training more specific to the terrain I’m gonna be racing on and try and get off road as much as possible apart from the recovery type runs. Was so easy to do this route I think it might be worth the trip up there more often, and parking on rosemary lane is great.

Stephen Gates

Fantastic session and great pace Steve. Yeah it’s a good move to try and replicate the surface that your key race will be on. As you say, the main benefit about Bewl is the lack of gates and stiles, which means you can hit those consistent paces. Plus if you train on that kind of surface, on race day it might feel even easier, rather than the reverse, going from road to trail. All in all, a superb run.