Fremantle Running Festival Pace Run - Half & 10km
with Raf Baugh

This Half Marathon & 10km specific session will assist runners targeting the Fremantle Running Festival Marathon on November 26th to ensure race pacing, nutrition and equipment is dialled in and set for race day. 

Half Marathon Session:

- 20min W/U to South Perth (meeting under the Narrows) + Stretch/Drills

- 2 x 5km sub threshold w 2.5min jog between & after, 3 x 2km threshold with 90s jog between 

- 20min C/D back to TRC

10km Session:

- 20min W/U to South Perth (meeting under the Narrows) + Stretch/Drills

- 4km sub threshold, 2 x 2km threshold, 2 x 1km strong all w 90s jog between 

- 20min C/D back to TRC

Non Racers Tempo Session 

- 20min W/U to South Perth (meeting under the Narrows) + Stretch/Drills

- 2 x 5km sub threshold w 2.5min jog between

All sessions will run on the following course: https://www.mapmyrun.com/routes/view/5802329497/

- HM: 1st 5km heading east from the Narrows towards the Causeway bridge, 2.5min jog, U-turn and 5km return back to the Narrows, 2.5min jog, 1 x 2km effort heading south along the fwy path, 90s jog, 1km effort continuing south, u-turn, 1km effort returning north, 90s jog, 2km effort back to Narrows

- 10km: 1st 4km heading east from the Narrows towards the Causeway bridge, 90s jog, U-turn and 2km heading west, 90s jog, 2km heading west to return to the Narrows, 90s jog, 1km effort heading south along the fwy path, 90s jog, u-turn, 1km effort north back to Narrows

Tempo: 1st 5km heading east from the Narrows towards the Causeway bridge, 2.5min jog, U-turn and 5km return back to the Narrows

An aid station will be set up under the Narrows to access fuel & hydration that you plan to access on race day. Please BYO based on planned race day use.

All runners to meet the Front Runner coaching team at The Running Centre (TRC) 1273 Hay St, West Perth for 6.30am jog to South Perth 

Running Regards,

Team Front Runner