Run4Adventure Mental Toughness Repeats

Workout - Run4Adventure Mental Toughness Repeats

• 10min @ 8'45''/mi
• 5 lots of:
  • 20s @ 7'00''/mi
• 4 lots of:
  • 10min @ 6'18''/mi
  • 2min rest
• 15min @ 8'45''/mi

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Intro

Want the details on “Road to Reading Ep 2 | Tough interval session in terrible weather!” from Run4Adventure? Here are the essentials so you can run the workout today. The full video has the context.

Key points

• 4 × 10-minute intervals at predicted half-marathon pace (6:15-6:20 min/mile, marathon effort).
• 2 minutes active jog recovery between reps.
• Warm-up: about 4 miles easy (8:30-8:45 min/mile), then 5-6 strides and a short activation.
• Mental trick: start each interval 30-45 seconds quicker (about 5:50 min/mile), then settle back to target pace.
• Weather was rough (headwind and rain). Use it for mental resilience.

Workout example

Warm-up: 4 mi easy (8:30-8:45 min/mi) + 5-6 strides

Repeat 4 times:
  - 10 min at 6:15-6:20 min/mi (first 30-45 sec at ~5:50 min/mi)
  - 2 min active jog recovery

Cool-down: 2-3 mi easy jog + stretch

Use the Pacing app to set these paces to your half-marathon goal.

Closing note

Try this session, even in bad weather. Set paces in the Pacing app to your fitness.

References

• ROAD to READING EP 2 | Tough interval session in terrible weather! | Run4Adventure - YouTube (YouTube Video)