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Half/Marathon 10K Tempo

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2km WU @ Easy Pace (RPE: 3)

5k @ Marathon Pace (RPE: 4)
5k @ Half Marathon Pace (RPE: 6)

2km CD @ Easy Pace (RPE: 3)

A good session to mix up paces. WU & CD very important to slowly build the pace. A flat route is ideal here if you can.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😬 Too fast

PACE

😀 Okay i admit it. I went off plan. Woke up today, my birthday and an age grade change , feeling good, looked at the weather conditions and thought f*** it i am going for it. Achieved 20:11 which is a pb. Which is also about 40secs quicker than i hoped for and a min quicker than my best in the last 6 months. Went home and then went for a 5km jog to get that long missed guiness that i earned. Did i mention it was a pb? Best thing was that i felt i had more in the tank at the end.,
Matt Button
There was me quickly thinking, what a rascal, to what a legend! That’s incredible. Where did that come from? Such a big jump from the previous best this year but shows you what a difference those speed sessions make. No worries at all either by the switch up. With the extra 5k as well, you’d have surpassed the pts target we were aiming for, so I’m happy. I appreciate we don’t always get great conditions at parkrun so important to make the most of it. Oh and happy birthday too. Pretty cool way to celebrate it.
simon-linklater

Coach Simon