Week 4:
Threshold run:
2-mile warm-up
8-mile alternating tempo (alternate between HM pace and 10 seconds slower than 10K pace)
1-mile cooldown
Speed endurance:
2-mile warm-up
12 x 800 meters at 10 seconds slower than 10K pace with 45 seconds rest
1-mile cooldown
Long run:
10 to 12 miles easy
Week 5:
Threshold run:
2-mile warm-up
3 x 3 miles at goal HM pace with 4 minutes rest
1-mile cooldown
Long run:
16-mile long run with miles 11 to 14 (4 miles) at goal HM pace
Week 6:
Threshold run:
2-mile warm-up
8 miles at HM pace
1-mile cool-down
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: How to Run Fast: 3 FAQs
Long run:
10 miles easy
Incorporating 10K Races Into a Half-Marathon Build-Up
During the build-up—not in the specific phase—it's also useful to run one or two 10K races, both to break up the monotony of the training and help you better define your goal half-marathon pace.
Include one tune-up race about 6 to 8 weeks into your general build-up. This race will add excitement to your training, and give you a glimpse of your progress. Schedule another 10K just before you begin the six-week specific cycle outlined above. This will give you the most accurate picture of your current fitness level so you can set the right goal paces.
Try these half marathon specific workouts in the final six weeks of your training plan and watch your PR come crashing down.
More: Half Marathon Pacing Strategies
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