Week 6:
Threshold run:
1- to 2-mile warm-up
6 miles at HM pace
1- to 2-mile cooldown
Speed endurance:
1- to 2-mile warm-up
6 x 1 mile at 10 seconds slower than 10K pace with 60 seconds rest
1-mile cooldown
More: 10K Workouts for Beginning and Advanced Runners
Long run:
6 miles easy
Half Marathon Specific Workouts for Advanced Runners
Week 1:
Threshold run:
2-mile warm-up
4 x 2 miles at goal HM pace with 4 minutes rest
1-mile cooldown
Long run:
16-mile long run with miles 12 to 15 (3 miles) at 10 seconds slower than goal HM pace
Week 2:
Threshold run:
2-mile warm-up
6 miles at goal HM pace
1-mile cooldown
Speed endurance:
2-mile warm-up
7 x 1 mile at 10 seconds slower than 10K pace with 60 seconds rest
1-mile cooldown
Long run:
10 to 12 miles easy
Week 3:
Threshold run:
2-mile warm-up
8-mile cut down (start at MP and drop 10 seconds per mile)
1-mile cooldown
More: 2 Workouts to Make Marathon Pace Feel Easier
Long run:
16-miles long; starting at mile 10, complete 7 x 90-second surges at 5K pace with 5 minutes easy between
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