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Progression Run

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1 Mile WU @ Easy Pace (RPE: 3)

1 Mile @ Marathon Pace (RPE: 4)
1 Mile @ Half Marathon Pace (RPE: 6)
1 Mile @ 10K Pace (RPE: 7)
1 Mile @ 5K Pace (RPE: 9)

1 Mile CD @ Easy Pace (RPE: 3)

A challenging but rewarding session where you can experience what it feels like to run at different paces.

Good to mix it up. If the pace isn’t there, focus on RPE!

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Didn’t want to do this and nearly went out and trail run instead. But I trust the process and went and done it. Pace was a little off on the first two miles owing to a headwind and poor mindset. Managed to pick it back up on the next two and felt good at the end. Took a 30 sec recovery before the cool down. Best of luck with tonight, you are running well so you should be confident of a good performance.
Paul Lambert
Respect for getting this done. There are ways we can always tweak the plan if you’re really not feeling it. I believe injuries and niggles are more likely to happen if our mindset is poor too. I’m not saying that as a negative from your point of view but it’s normal to feel that way after the last two sessions you’ve done. At least now you can head out and enjoy those easy miles. Thanks for the comments, only seen them post race. I think had I managed to keep a buffer on the way out I would have achieved it, but I was fully exposed to the wind in kms 2-5 and that was me done. But really nice to know the pace was there in the final 4kms.
simon-linklater

Coach Simon