This week I want to run 10km on the treadmill at target half marathon pace, so a little faster than 40 mins.
Tried last night after work but was knacked, gave up after 2.5km
Not working today so tried again, bit better but still only managed 4km
Will try again over the weekend but if I can’t do 10km at target pace 4 weeks out, may have to adjust target time down. Might just be fatigue I hope, but moving the legs at 4 mins/km or faster is not feeling easy at all
I did 11k the other day with 1k & 2k at MP with RI of 30s/60s. Felt meh on the warm-up but breaking it up helped! Do you warmup or go straight in?
Went straight in to get it over with quicker.
I think a lots in my head. It doesn’t feel nice!
There’s a lot to be said about that. Deffo warm up into it. I’ve seen your running, and you can clearly run more than 4km @4s. Fatigue will have a place, but then also remember that you’ll be fatigued 16/17km in, so it’s good practise for the end of the race.
YOU GOT THIS
How do you find your RPE and paces generally are on the treadmill?
I find it really hard on my treadmill, and RPE is much higher than for running outside. I’ve actually tried calibrating with a Styrd, Run NPE in addition to the watch and they all agree that the treadmill is pretty accurate.
It’s easier outside 
Treadmill is hard and boring.
I’d struggle to do 39mins on a treadmill, but would be annoyed if I couldn’t do that on the bypass 
I don’t think I’d have any chance of holding HMP in a training session for that long. 2k reps would be a better bet with short recoveries.
Feeling fresher on race day with the power of the crowd and racing makes a massive difference.
Had my last tough session yesterday. 13km total, easy pace with 3x 1.6km intervals at 3:30 pace. 5min rests in between. Didn’t feel too awful. 20km run Sunday to do and then its final week.
Nice!
Looking forward to this race, you’ve been putting in some lovely sessions. You on Strava?
Cheers, hopefully it all comes together next Sunday 
Lol, the other thing this morning was music got progressively worse.
Started off with killers battleborn, decent song to bash out a few km to. Then the manics, still ok. But then snow patrol came on, meh, can’t run to chasing cars
Intervals without rest
2k BikeErg 220 watts 88rpm
1k RowErg 1:55 split 28spm
4mins Treadmill incline 10 @ 10kph
Repeated 4 times but was forced to turn treadmill speed down on final set because of tight hamstring on left leg and my lungs were bursting.
Finished with some faster rowing intervals
4 x 1min30sec
2’ rest
1:46 splits
31spm
48 min 10 k on t mill.
Felt really hard to be honest, but big watt bike session still in legs and I was 75 kg this morning.
The only way is up ! Or should that be down ?
@Sowler great running and Strava profile!
We’ve never spoken before so I’ll hold off commenting on the top knot, but looks like you’re flying!
Anyway, for me, 30 minute spin class before work and hard 20 minutes mute uphill run on the treadmill at lunch.
Gym strength session followed by 25 minute low cadence intervals on the Watt bike. 4 x 2 minutes at 280watts 75-80rpm.
Strength work twice a week for the rest of the year is the plan. Need to get stronger. I’m doing an hour session which consists of
Lat pull down, seated row, leg press, tri extensions, RDLs, squats, lunges and farmers walk.
Ha ha thank you. All hair related abuse welcomed, which I normally deflect by being happy I’ve got enough to tie up as a 30+ male 
It’ll be back to the braids for race day.
About to step on the mill again and try 10km at half mara target pace
#accountability
#power of the (small) crowd
No music today in case snow patrol slip in again
Well no that didn’t work either.
Managed 2.6km sub 4mins/km but RPE was way up, HR hit 170 (max is 176), had to slow it down. Even 4m30/km felt hard. Made myself finish the 10km, 44 mins.
Something’s wrong. Been an OK week at work, well rested now, can’t blame that. No alcohol last night. So either my target pace is way too high, or I’m way too soft, or this particular treadmill is more effort than road. It’s a great treadmill, really solid and cushioned by big springs. But I wonder if the springs are doing their job and absorbing energy and making the effort more like running on a soft surface 
Lovely to have though when it’s windy and raining outside, im not complaining.
Might have to make one last attempt al fresco before downgrading target time
Definitely.
And do it with a mate. Don’t go solo.
Yeah I was going to say. Trying it outside will be a completely different ball game.
I’ve not run on a treadmill in a while but always found it very difficult and perceived effort was always way up on something that I would class as easy out on the road
Do it with one of your sons to keep you accountable