at race pace or a little faster, and, eventually, two or three runs at an easy, comfortable pace. To start with, add an easy run, with the option of tempo sections, to your current schedule. Once youre used to this, you can contemplate the addition
. But the gamble on a sub-3:00 becomes greater the more you are outside 80 minutes for your half.George Gandy, Director of Athletics at Loughborough University
