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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.

I really enjoy this session. The paces should feel controlled but you’ll be working hard in those last few km. I use parkrun for the half marathon pace, that way with others around it feels much easier. If you want to sneak under target pace a bit, that’s fine, but pushing too much does bring in the risk of over training. It can be hard to time it perfectly with parkrun start so no worries if you do have to pause the watch for a few mins in between the two 5k segments.

simon-linklater

Coach Simon

FEEDBACK

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ENJOYMENT

RPE

25:18 = 66.27%, both course pb's for me - I'll take that!

PACE

While trying not to overshare: I aim to run park run every Sat, having started in 2013 it has given me a mass of data, which I find useful. I am addicted to pr – its brilliant. On a monthly cycle I aim to run Sat 1 Eastbourne (pacer day, sometimes I pace @ 23 or 24). Sat 2 Bedgebury – lovely venue, tough course. Sat 3 Hastings (pacer day) I’m a reluctant runner there as the course is even flatter than Eastbourne, but I run with my wife & daughter, and they like it. Sat 4 Bevendean – only 5 runs to date, small field, tougher than Bedge, I love my visits here, v v friendly. But (!!) I’m also trying to complete Londone, as & when, currently on 26/65. This week I ran Bevendean, with a pr time & %, on the back of good weather, & remaining fitness from Paris. I see how I can add k’s around the actual parkrun, and will look to do so ongoing, where I can. Next week I will prob do Walthamstow for Londone as wife & daughter are away. My 80% target is for Eastbourne – Hastings is about 25 secs faster for me.
Kevin Cobb
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simon-linklater

Coach Simon