:12) 7:00 7:05-7:12 6:4550 (8:00) 7:40 7:50-8:00 7:3055 (8:48) 8:30 8:40-8:48 8:1560 (9:36) 9:20 9:25-9:36 9:0065 (10:24) 10:10 10:15-10:25 9:45Variation 1:Jog bends/stride straights. The total time per repetition should equal your 10K pace

faster bursts during a normal run).Run relaxedWhen you are ready to attempt some structured sessions, prepare your body each time by jogging for at least 10 minutes, followed by some easy stretching and gentle strides (four loping sets of 100m at a faster

, with 40-sec recoveries, 1M at half-marathon race pace 30 mins easy 30 mins easy with a few faster strides Rest Rest or short jog RACE Target: sub-1:25

:00) Week 11 (w/c Sep 29) Rest 15 mins jog, 1M at half-marathon pace with two mins recovery, then 8 x 45 secs fast with 45-sec recoveries, 1M at half-marathon pace Rest 30 mins with a few faster strides Rest Rest or short jog RACE Target sub

M at half-marathon pace then two mins recovery, then 8 x 1 min fast with 1-min recoveries, 1M at half-marathon pace Rest 30 mins easy with a few faster strides Rest Rest or short jog RACE Target sub-1:45

:30-10:00) 30 mins jog Week 11 (w/c Sep 29) Rest 15 mins jog, 1M at half-marathon pace with 2 mins recovery, then 8 x 1 min fast, with 1-min recoveries, 1M at half-marathon pace Rest 30 mins easy with a few faster strides Rest Rest or short jog

with 1-min recoveries, 1M at half-marathon pace Rest 30 mins easy with a few faster strides Rest Rest or short jog RACE Target sub-2:05 (or as near to sub-2:00 as possible)