7 x 1 Mile Over/Under

55 Points

1 Mile WU @ Easy Pace (RPE: 3)

1 Mile @ 10s < Marathon Pace (RPE: 6)
1 Mile @ 10s > Marathon Pace (RPE: 5)
x 7

1 Mile CD @ Easy Pace (RPE: 3)

SUMMARY 📝

FEEDBACK

COACH SIMON NOTES 🍊

50 Mins (MP)

25 POINTS

10 Mins @ Easy Pace (RPE: 3)

50 Mins @ Marathon Pace (RPE: 5)

10 Mins @ Easy Pace (RPE: 3)

23K @ Marathon Pace

64 POINTS

2km WU @ Easy Pace (RPE: 2)

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

2km CD @ Easy Pace (RPE: 3)

16 Miles

69 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

16 Miles @ Marathon Pace (RPE: 5)

1 Mile CD @ Easy Pace (RPE: 3)

26K @ Marathon Pace

71 POINTS

2km WU @ Easy Pace (RPE: 2)

26Km @ Marathon Pace (RPE: 4-8)

2km CD @ Easy Pace (RPE: 3)

The Amble

74 POINTS

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

5 x 5km

75 POINTS

2km WU @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE:4)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE:5)
1km @ Easy Pace (RPE: 3)

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

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

5km @ Marathon Pace (RPE: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)

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)

30 Mins Marathon Tempo

17 POINTS

6 Miles Tempo (M)

26 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

6 Miles @ Marathon Pace (RPE: 5)

1 Mile CD @ Easy Pace (RPE: 3)