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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.

Loads of the team taking part and a good opportunity to showcase your improvement on the hills. Walking at stages of this route is likely, especially towards the end. But if you can count to 30 seconds and go again, that will certainly help your time. Try not to brake on the downhills either. Keep that cadence nice and high and make use of the momentum to gain some time on the downhills and flats.

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

RPE

12:09/mile

PACE

Enjoyed this. Challenging hills but tried to get up them as fast as I could with fast walking if not able to run the whole way. Glad I carried water, need to perfect the art of drinking from the cup at the water stations whilst running, most went down my front, very cooling but not much drunk! Wasn’t sure I would get round in 2 hours but very pleased I managed it in 2:02:22 ( Nice work timing ) Enjoyed sprinting the last bit for the finish.
Ellie Miller
I think this is a reminder of how far you have come. From Walk to Run to tackling possibly the toughest route anywhere. So you should be super proud of your accomplishments. I think if you’re keen to keep making gains then these are the type of races you can look to return to next year and run quicker. It will be a good measure of your progress. Drinking water on the go is quite an art. So the technique is to ensure the cup is only half full (pour a little out if need be). Then you squeeze the top of the cup, turn it and then pour it so it comes out in a narrow stream rather than covering yourself in a big splosh. I’ll have to demonstrate at some stage. Fantastic running though Ellie.
simon-linklater

Coach Simon