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
x 1M at 10K pace (6:45-7:00), starting every 9 mins, then 10 mins cool-down 45 mins easy 45 mins easy with the middle 15 mins at half-marathon pace (7:15) Hill session (with club) 30 mins easy or rest 95 mins steady (7:45-8:00) Week 7
