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12 Mins & 2 Mins (HM)

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10 Mins WU @ Easy Pace (RPE: 3)

12 Mins @ HM Pace (RPE: 6)
2 Mins Recovery

5 x 2 Mins @ 5K Pace (RPE: 8)
60 Second Recoveries 

12 Mins @ HM Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 3)

A good speed session to practice some half marathon pace!

Nice to chuck in the different paces you’ve not worked on this week. 10k done, so some half marathon and 5k work here.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😬 Too fast

PACE

Went off too fast for the 1st 12 mins rep and probably the 2 mins reps also, so I didn’t have enough left for the 2nd 12 mins rep. Also, I mistakenly thought that I was doing a 1 min float in between reps, instead of a recovery, so that didn’t help…woops🤦🏻‍♂️😂. Still 50 mins of running and almost 7 miles, so a decent session
Joe Cruttenden
2 days after a 10k PB as well, so always going to be tricky. But I think this does highlight the important of hitting your goal pace. I really trust these paces, and going too quick is just as much a failure as going too slow, as the result is likely to be struggling towards the end. So something to remember going forward. It’s something I’ve learned with my own running how to pace well (not on Thursday though) and it makes a huge difference. But still, really well done, as you say, 7 miles done, post work. It all helps. Great stuff Joe.
simon-linklater

Coach Simon