Rye to Hastings

LOAD: 700

10 Mins WU @ Easy Pace (RPE: 2)

12 Miles @ HM Pace (RPE: 5-8)

10 Mins CD @ Easy Pace (RPE: 3)

3 Races in 1. 9km of flat through the nature reserve and tricky Sea Wall. Nothing quicker than half marathon pace through this section. Then comes the climb, take your time and walk where needed. The finish from the top of Barley Lane is great fun, let yourself go and you could be running anywhere between 5-10k pace down the hill.

2:31 last year in tougher conditions so hopefully you can make a decent improvement on that.

One approach would be to make a note of last years splits. CLICK HERE to see you run last year. Then try and run each mile 15-30 seconds quicker than last year.

It’s a good challenge as it means you focus on the mile you are in rather than how far you have to go. I think you could go 3-6 mins quicker than last year.

Coach Simon

FEEDBACK

8 ENJOYMENT

RPE

12:15 min/miles

PACE

Didn’t have time to do a proper warm up. So felt it the first mile. Tough in parts especially fairlight village. I need to own up I walked most of the hills in the village just like the other runners I could see. But once through I was happy with my pace. Doing last couple of miles about 10 min something pace . Wasn’t sure which shoes to wear happy I chose off road. I was about 9 min faster than last year so please. Felt strong at the end . Tried electrolytes tablet in my water . I feel it helped. At times felt the heavy week I had in my legs. Pre great south I need a more relaxing week.

Sue Mann

Well done Sue. Excellent improvement on last years time. I think the majority of the field will have walked the hills. I had to give 100% not to when I’ve done that race in recent years. Good idea with the Electrolytes too, something to carry on using for the long runs, especially when it’s hot. I’ve dropped a session the week of the Great South to ensure you feel strong on race day. But pleased that you felt good at the end of this one. That’s always a positive sign.