My pace sheet is predicting a 1:41 right now. But there are two ways to play this. You go ambitious and attempt that time in the hope of a massive PB but risk blowing up at the end. Or you sit in with the 1:45 for the first 16km and then reassess with 5km to go, and if you feel strong you put your foot down and start picking off runners. This second approach could lead to a far more enjoyable experience, even if it does result in a slightly slower time that you can run. It if were my I would opt for the latter on this occasion, there will always be future halfs to improve on your time. Any problems with the schedule in the build up just let me know. I’ll post more details about Sunday next week with the potential of a car share.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
10 Mins WU @ Easy Pace RPE: 3
8 Mins @ HM Pace RPE: 6 (2 Mins Recovery)
8 Mins @ 10k Pace RPE: 7 (2 Mins)
6 Mins @ 5K Pace RPE: 8 (2 Mins)
8 Mins @ HM Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3
A good session to practice some HM pace, but also appreciate the variation between the speeds at different distances. Work hard, run tall, smile. You got this.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.
