Training Plans & Runs | Sunderland Half Marathon

The perfect race in my opinion, is consistent splits. So running the last 5 as quick as the first 5k. That will obviously be determined by the route though, but in a half marathon the first 5k should feel like an easy run, whilst the last 5k, despite still running the same pace will feel like an all out parkrun. So hold yourself back towards the beginning, conserve some energy and then empty the tank at the end. No pressure here, no targets, it’s week 1 in the plan, just run a solid race and enjoy. Good luck Andy.

Coach Simon

FEEDBACK

9 ENJOYMENT

9 RPE

6:05min/km. // RPE from 3-5 in first 1/2 then up to 9 towards end

PACE

Really enjoyed this race. Was really fired up and desperate to run, warm up added to this too and helped with getting me ready. Probably set off a bit fast in the excitement but felt really strong through 5k, 10k. From there it started to feel a bit harder- but when I was feeling a bit tired I tried to switch focus to my form and was thinking about my hips being up and my arms. (I think I have a tendency to lean if tired) so this definitely helped in the later stages. Really pleased with my pacing and a new PB, thought i dealt with the hills/heat quite well where others maybe struggled a bit more. Sarah was a little disappointed and had banged her knee, but I thought she still did really well.

Andy Wood

Absolutely superb. Well done Andy. Congrats on your new PB. It’s so nice to hear some of the planning worked well and you felt fresh on race day. That focus on form when you start to tire can be a real game changer so I’m delighted to hear you implemented that well. I’ll have a chat with Sarah on her feedback, it’s tricky when it works out well for one of you but not the other, her time will come.