2 x 30 Mins Marathon Pace

45 Points

30 Mins @ Easy Pace (RPE: 3)
30 Mins @ Marathon Pace (RPE: 4)
30 Mins @ Easy Pace (RPE: 3)
30 Mins @ Marathon Pace (RPE: 5)

SUMMARY 📝

Another good variation to the 2 hour easy run. Marathon pace should feel fairly comfortable but you’ll need to focus on good form to run at this speed with a low RPE.

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COACH SIMON NOTES 🍊

The Amble

74 POINTS

Up to 40km @ Easy Pace (RPE: 3)

23K @ Marathon Pace

70 POINTS

2km WU @ Easy Pace (RPE: 2)

23Km @ Marathon Pace (RPE: 4-8)

2km CD @ Easy Pace (RPE: 3)

Goodwood Marathon

105 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

26.2 Miles @ Marathon Pace (RPE: 3-8)

30 Mins Marathon Tempo

17 POINTS

6 Miles Tempo (M)

26 POINTS

6 Miles @ Marathon Pace (RPE: 4)

300 Mins Long Run

105 POINTS

300 Mins @ Easy Pace (RPE: 3)

3 x 5 Miles

80 POINTS

2 Mile WU @ Easy Pace (RPE: 3)

5 Miles @ Marathon Pace (RPE: 5)
1 Mile @ Easy Pace (RPE: 3)

5 Miles @ Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

5 Miles @ Marathon Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)

1 Mile CD @ Easy Pace (RPE: 3)

3 x 20 Mins Marathon Pace

45 POINTS

20 Mins @ Easy Pace (RPE: 3)
20 Mins @ Marathon Pace (RPE: 5)
x 3

70 Mins Marathon Pace

35 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

70 Mins @ Marathon Pace (RPE: 5)

10 Mins CD @ Easy Pace (RPE: 3)

5 x 1 Mile On/Off (M)

30 POINTS

1 Mile @ Easy Pace (RPE: 3)
1 Mile @ Marathon Pace (RPE: 4-7)
x 5