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
cool-down 60 mins easy 40 mins, including 10 mins at half-marathon pace (7:00 - 7:15) 30 mins easy or rest Heckington 10 Cross-trainingWeek 2 (w/c July 28) 30 mins easy or rest 10 mins warm-up, then 6 x 800m at 10K pace (6:30 - 7:00) with 2-min
, including 10 mins at half-marathon pace (8:00) 30 mins easy or rest 90 mins slow (9:00 - 10:00) RestWeek 2 (w/c July 28) Rest 10 mins warm-up, then 5 x 800m at 10K pace (7:45-8:00) with 2-min recoveries, then 10 mins cool-down 60 mins easy 45 mins
mins easy 40 mins, with the middle 20 run quicker than half-marathon pace (6:30) 30 mins easy or rest 40 mins, including 25 mins of hills or fartlek 90 mins slow (8:00) or 10K race Week 2 (w/c July 28) 30 mins easy or rest 10 mins warm-up, then 6
15 mins at half-marathon pace (10:00) Rest 30 mins easy or rest 60 mins slow (11:00 - 12:00) Week 2 (w/c July 28) Rest 10 mins warm-up, then 4 x 5 mins at 10K pace (9:00 - 9:30) with 2-min recoveries, then 10 mins cool-down Rest 45 mins steady
Q Ive completed a couple of 10Ks and half-marathons, but worry that I only seem to have one pace. I want to run faster so Ive tried adding tempo runs to my schedule. But when I make a conscious effort to speed up during a run, I soon find I have
