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90 Min Long Run

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90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy.

One thing I have learned with these runs is slower isn’t always easier. What’s he talking about you ask? Well if our cadence is too low, our ground contact increase and we have a heavier impact with the ground. The perfect way of demonstrating this is to simply jump on the spot on two feet. Start quickly and then slow down, you should find it’s easier jumping quicker, because you get momentum and spring. The same applies to running. So on my easy runs something I often ask myself, is can I run faster without working harder? The best way to do that is like with the jumping, increase our cadence. Give it a go and see how you get on. Eventually you’ll find the right pace for you.

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

6

RPE

14min mile

PACE

Found this hard, it felt hard to get going and felt some cramp in my calves after going up hill at the start. Picked up a little in the second half of the run but was still very slow.
Sarah Taylor
I think given how early you are in the plan and building towards the October Marathon these will still feel hard. I wouldn’t worry too much about the pace here and often it’s good to ignore the watch, other than checking how long you’ve been running for. But as you continue to make physiological gains from all the training you are doing then you should see a fairly dramatic improvement around weeks 12-16 of your training, when things start to fall into place. But for now, keep ticking off the minutes and getting the sessions done. Great job Sarah.
simon-linklater

Coach Simon