2km WU @ Easy Pace (RPE: 3)
1km @ 10k Pace (RPE: 7)
1km @ Marathon Pace (RPE: 5)
x 5
2km CD @ Easy Pace (RPE: 3)
A good opportunity to run 10k with half of the session at goal pace. The other half will be around marathon pace. This will build confidence and get you used to running at your goal race pace.
What I want to try and get across here is how easy marathon pace should feel for you. 90%+ of runners blow up in marathons and run the last 10k slower. I’ve done it myself, it’s not much fun. But if you get the pace right you should be able to run the whole race at a consistent pace, possibly even get quicker in the final 5k. For me that pace is 4 hour time, so 9:10 per mile. On race day it’s going to feel super easy, that’s the idea, if it doesn’t feel super easy at the start you’ll likely blow up at the end. So trust this process and practice running at 9:10 pace here.
As you work in miles you could do 5 mins at marathon pace, then 5 mins at 10 pace x 5. Or switch the watch to kms for this session.
KM pace would be 5:41 marathon pace, 4:50 10k pace.
