of hills or fartlek 100 mins slow (8:00) or 10-mile race Week 3 (w/c Aug 4) 30 mins easy or rest 10 mins warm-up, then 12 x 400m at 5K pace (6:00) with 1-min recoveries, then 10 mins cool-down 65 mins easy 45 mins, with the middle 24 alternating between

-up, then 12 x 400m at 5K pace (6:30) with 1-min recoveries, then 10 mins cool-down 65 mins easy 40 mins, including middle 10 at half-marathon pace (7:15) 30 mins easy or rest Rest Newark Half-MarathonWeek 4 (w/c Aug 11) Rest 30 mins easy Summer league race

, with the middle 20 alternating between half-marathon pace (8:00) and marathon pace (9:00) per minute Rest 100 mins slow (9:00 - 10:00) RestWeek 3 (w/c Aug 4) Rest 10 mins warm-up, then 10 x 400m at 5K pace (7:45) with 1-min recoveries, then 10 mins cool

mins alternating between half-marathon pace (11:00) and jog recovery pace (12:00 - 13:00) per minute Rest 20 mins easy or rest 75-80 mins slow (11:00 - 12:00) Week 3 (w/c Aug 4) Rest 10 mins warm-up, then 10 x 400m at 5K pace (sub-10:00) with 1-min

(10:00 - 10:30) Rest 30 mins easy or rest 75 mins slow (11:00 -12:00) Week 3 (w/c Aug 4) Rest 10 mins warm-up, then 8 x 2 mins at 5K pace (8:45 - 9:00) with 1-min recoveries, then 10 mins cool-down Rest 40 mins, including 15 mins at half