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Continuous Hills

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10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ HM-Marathon Effort (RPE: 6)
10 Mins @ Easy Pace (RPE: 3)

Find a hilly route and push the pace a little. The uphills will naturally make the RPE increase. Try to attack the downhills as well, then ease off a touch on the flat. This is a session though so effort should be quite high during the 40 mins on.

Important we put some challenging sessions in. Either pick a hilly route or find a hill to run up and down. The lamppost pyramid sessions is a good option.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Couldn’t remember what hill session I was meant to be doing so copied your 20×30 from last night. Simon something has definitely changed, I felt stronger, probably should have gone quicker but I’m not used to this feeling & didn’t want to burn out on. I was actually in front of Marie every rep, properly in front not just her running slower to make me feel better. That hasn’t happened in about 10years!
Stacey Hayler
That’s a great option for the hills. As runners we chase targets, whether it be to run faster or further. But from my experience, nothing can beat that simple feeling of improved fitness. Sounds like you embraced that here and it’s a beautiful thing. So even though Race to the Stones didn’t pan out has hoped, all that hard work in training has given you this feeling, and it’s amazing. So pleased to hear this. Well done Stace.
simon-linklater

Coach Simon