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Half/Marathon 6 Mile Tempo

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1 Mile WU @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 5)
3 Miles @ Half Marathon Pace (RPE: 6)

1 Mile CD @ Easy Pace (RPE: 3)

A good session to mix up paces. WU & CD very important to slowly build the pace.

One of my favourites, did it the other week. The paces are not that quick but it really gets you focusing on good form, in order to stick to target pace but also keep the effort level down. Finding a flat route here is important.

simon-linklater

Coach Simon

FEEDBACK

5

ENJOYMENT

7

RPE

PACE

Sorry coach I really struggled with keeping that up. I had to stop a couple of times, I just felt really sick and dizzy. My heart was pounding and my ankle was really starting to niggle at mile 4. I was a bit too quick at the marathon pace, then when I moved to half marathon pace I was a little too slow. I really tried to do the extra 2 but my ankles was really starting to give and even after chucking water over myself at the fountain I just couldn’t get my body to do as it was told. I ate sensibly this morning too! I had porridge and a slice of toast. I’m just struggling with longer distances at faster pace. I want to keep at it though so don’t stop setting it for me! I’m just annoyed I’m not completing the set workout.
Kelly DeRosa
Loving the mentality despite it not going as well as we might have hoped.. The pacing error is something to remember as getting the marathon pace right does help with the second 3 mile section. What I will add is that we’ve gone from lots of long slower miles, in preparation for the ultra, to this more speed based approach. So don’t be surprised it’s taking a while to adapt. That will come, just stay patient and I’m pleased you’re keen to embrace it and keep trying, because ultimately that is what will make you a better runner. Great work Kelly and thank you for the honest feedback.
simon-linklater

Coach Simon