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.
I’d like you to ignore your watch here and run to feel. RPE for the first 7 miles should be around 5-6, then the last 3 miles you’ll probably be working at 7 0r 8. Try and keep it steady up the hills, and then push a little bit on the flats and downhill, working on that cadence. We are not chasing a time here, or comparing to previous years, but rather building back up that fitness for future races. Very best of luck Sue.
