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Rye 10

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10 Mins WU @ Easy Pace (RPE: 2)

10 Miles @ HM Pace (RPE: 5-9)

10 Mins CD @ Easy Pace (RPE: 3)

With the hills, I’ve found half marathon pace is the best we can hope for here, but obviously that will fluctuate greatly depending on the section you are on. Dig deep up the hills and focus on good form.

Not easy to set targets here but in the past I’ve found half marathon pace is a more realistic goal to account for the hills. I’ve found this race fun in the past when I’ve had a pace target so I can recalculate as the kms tick by. Every km then becomes important. Don’t worry too much if you are off pace. Focus on good form and keep working hard. This isn’t a goal race after all.

Target Time: 1:16 Target Pace: 4:43

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

9

RPE

4:54

PACE

Happy to get 1:09 but know I can do and will do better Felt really good to start with doing the first hill at 5 min km avg and even felt strong on the second big hill But, come miles 8 and 9 I struggled and watched as Patrick stretched a small lead on me which was demoralising tbh But, taking the positives, there was no walking and I know I can do better, and I will
Michael Norris
That’s a good attitude to have. Plus what has the focus been lately? 5k and 10k? So had we been training more on the hills and speed endurance, I think you would have done a better time. Overall a really good session as part of the training, so lots of positives to take. Well done Michael.
simon-linklater

Coach Simon