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45 Minute Tempo (HM)

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10 Mins WU @ Easy Pace (RPE: 2)
45 Mins @ Half Marathon Pace (RPE: 6)
10 Mins CD @ Easy Pace (RPE: 3)

The pace for this time should feel fairly comfortable and give you a nice confidence boost ahead of race day that the early stages will be enjoyable.

First chance in this plan to see if we can hit half marathon pace.

simon-linklater

Coach Simon

FEEDBACK

5

ENJOYMENT

7

RPE

6:15

PACE

Ok. I think had it been less windy this would have been more positive…. But, I did it and used the tail wind on the way back! Thought I was chasing a pb for 10k but I was a min off, so I used CD to round up, I did walk back to my car so that counts as a CD right? While running into the headwind m-this is all important in training too, the weather man not be perfect on race day! Also, is it helpful for me to stop watch after cd? Because the pace for the half effort was 6:09
Kirsty Marsden
Well done Kirsty. Given the wind that’s a really good pace. I personally always record the WU & CD separately from the main session. I think it sets a good example as very few do proper WUs & CDs. But it’s entirely up to you. I can see the splits when I look at Strava so it’s not essential. Good to get the heart rate up a little higher on this one and as you say, we need to train in these conditions so we are used to them on race days. It’s rare we get calm conditions to race in.
simon-linklater

Coach Simon