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.

Biggest mistake you can make here is going off too fast. Anything around half marathon pace for the first 5k is fine, definitely not quicker, then the sea wall and hills will naturally slow you down.

This is week 1 of the plan so no expectations here, no targets times and no reason to be disappointed, whatever happens, unless you throw the towel in completely.

90% of the field will walk at some stage in this race so if you do, take 30 seconds and then start running again.

Coach Simon

FEEDBACK

8 ENJOYMENT

RPE

9.00 Min/Mile

PACE

I think it went well. I paced it well, not going too fast and then walked a fair amount of the hills (but possibly less than I was expecting). Wasn’t overtaken by other runners, apart from Joe (who was only behind me as he kept stopping to take selfies!) so happy that I still had something in the tank for the final third. Did struggle a bit at the end, as expected due to the step up in distance, but managed to keep going to the line and didn’t feel completely dead at the end. Overall very happy with that!

Ben Sallows

Sounds like you ran a really good race. Well done Ben. I think given how early this feel in the plan it was always a case of being sensible and not pushing too hard. It’s good to have others around you for some perspective. Joe is a 21 min 5k runner who recently ran a 57km ultra. So to be around the same mark as him (selfies or no selfies) is a great. Awesome running Ben and hopefully lots more enjoyable events, feeling stronger and quicker, to come.