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60 Mins Easy to Marathon Pace

LOAD: 200

20 Mins @ Easy Pace (RPE: 2)
20 Mins @ Steady Pace (RPE: 3)
20 Mins @ Marathon Pace (RPE: 4)

Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.

simon-linklater

Coach Simon

FEEDBACK

5

ENJOYMENT

3

RPE

PACE

User error: completely forgot it was supposed to be a progression run. Took it all easy instead. Also, bit short for time so made in nearer 50 mins to get the strides in.
Kieran Price
No worries. I’ve added 10 mins on to the weekend run so we can find those missing training pts (load). So it does help that you let me know when the session doesn’t quite go to plan as we can always catch up. Imagine a horizontal red line. In your case it’s around 1000 training pts per week. That represents your current fitness. So if you were do 1000 each week, you’d simply maintain your fitness. But if we do 1050 per week on average, then you make those small gains. Fall below the line though, that’s when things start to really plateau. So we are looking for progressive overload. So if we do fall short in a session like this (115 instead of 200) we can make adjustments to upcoming training to ensure we sneak over that red line. Hence why it’s really important, as you have done in this case to let me know. So thank you. If this makes no sense just ask.
simon-linklater

Coach Simon