25–26k Long Run — Hills, Highways & A Hard-Earned Progression 🏃‍♂️🌄

30-min Double — Campsite Loops & Post-Run Pool Bliss 🏕️🏃‍♂️💦

Easy 70+ at Hot Water Beach — Hills, Hammocks, and Happy Legs 🏕️☀️

16×400m at the Track — Form Gains + A Very Sweaty Redemption Arc 🏃‍♂️🔥

Easy 90 in the Hills + MegaBlast Surgery Incoming 🪓👟

TLDR:
Checked my Coros threshold numbers before heading out, thought I knew roughly what pace to aim for… then immediately ignored all of that because my legs had other ideas. First two reps were insanely fast, last two were pure survival. One of the hardest sessions I’ve ever done — and one I’m seriously proud of.

⸻

Full Post:
Oh. My. God.
I keep saying this, but this really was the hardest interval session I’ve ever done. Matt is 100% escalating the difficulty — I’m convinced.

Before I even left the house, I did the sensible thing:
checked my Coros threshold pace.
It told me my threshold sits between 3:56 and 4:06/km.
So I thought, “Cool, anything around 4:00/km will be perfect for these 2Ks.”

That was the plan.
Then I started running… and my legs laughed in my face.

The workout: 4×2 km at “80%”, with one minute jog between each.

Did it around the 1.1 km loop at Bomb Point (part of Parkrun) — gravel, potholes, a few bits of tarmac, a sneaky hill. Definitely not a track session. Definitely not flat. Definitely not “easy”.

⸻

Rep 1 – “Wait… why is this so fast?”

Legs felt ridiculous.
Like they’d been charged overnight.

Did it completely by feel — no pace checking until the end.

~3:50/km.

Easy breathing.
Legs popping.
Jogged the entire recovery.

Instant panic:
“Uhh… did I just blow up the whole session in rep 1? There’s no way I can keep this up. Must slow down”

⸻

Rep 2 – “No no no… why even faster?!”

Determined to slow down.
Ran what felt like “controlled”.

Turned the first corner, quick glance at the watch:

3:47/km.

I actually swore out loud.

Held it anyway because the legs just wanted to go.
Finished even faster than rep 1. 

And then proper fatigue hit.
Walked half the recovery, gasping.

⸻

Rep 3 – “Welcome to the pain cave.”

Started tired. Stayed tired.
The little hill felt like 15% gradient.
Everything wobbly.
Just pure grit.

Finished rep 3 absolutely smoked.

3:58/km

And funny thing?
This was the pace I expected rep 1 to be before I left the house.

Walked the entire rest interval.

⸻

Rep 4 – “Commit, Tom. Don’t quit.”

I honestly considered extending the rest.
Then heard Matt in my head:

“Commit to the workout.”

So I did.

Started controlled — first km just over 4:00/km because I needed to live.
But I paced it smart.

Got to the hill the second time, pushed, then let gravity fire me down the other side.
Saw 100m to go, emptied the tank.

Final split: 3:59/km — on dead legs, on a hilly loop.

Massively proud of that.

⸻

How It Felt:
	•	First two reps: legs were magic.
	•	Last two reps: absolute sufferfest.
	•	Finished wobbling, drenched, buzzing.
	•	Loved every second of the pain.
	•	One of the hardest — and best — sessions I’ve ever done.

Thanks Matt — that was brutal in the best possible way.

182 Training Load
-- from COROS
📈 3:05:53 Marathon prediction
🤝 Get Kaizen. Code: TOM645RIH 
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Tom Wallis 🏴󠁧󠁢󠁷󠁬󠁳󠁿🇳🇿

4×2K at ~80% (AKA: The One That Absolutely Broke Me but Also Made Me Weirdly Proud)

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25–26k Long Run — Hills, Highways & A Hard-Earned Progression 🏃‍♂️🌄

30-min Double — Campsite Loops & Post-Run Pool Bliss 🏕️🏃‍♂️💦

Easy 70+ at Hot Water Beach — Hills, Hammocks, and Happy Legs 🏕️☀️

16×400m at the Track — Form Gains + A Very Sweaty Redemption Arc 🏃‍♂️🔥

Easy 90 in the Hills + MegaBlast Surgery Incoming 🪓👟

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