THE GOAL…

You’ve got two targets to hit during this run…
Firstly, nail all the pace targets!
Secondly, see how many things to you can tick off our long run bingo card! (photographic proof optional!)

  First thing you’ll need to do is stick a recent race time (or an estimate of current ability!) into the form below. 

 This will generate your target paces for the session! Maybe write them on your hand?! 

THE SESSION PLAN…

 90 minute CONTINUOUS run as…

10 minutes: Very Easy / Zone 1 / Talking Pace
10 minutes: Easy / Zone 2 / Talking Pace
5 minutes: Marathon Pace
10 minutes: Easy / Zone 2 / Talking Pace
5 minutes: Marathon Pace
10 minutes: Easy / Zone 2 / Talking Pace
5 minutes: Marathon Pace
10 minutes: Easy / Zone 2 / Talking Pace
5 minutes: Marathon Pace
10 minutes: Easy / Zone 2 / Talking Pace
10 minutes: Very Easy / Zone 1 / Talking Pace

THE BINGO CARD…