Warm-up:

• 1 mile easy jog

Main workout:

• 4 by 400 meters at 2 mile pace with 30 seconds rest between eac…

On a 400 meter track

4 by 400 meters. 30 seconds of rest between. 2 mile pace
2 by 800 meters. 30 sec…

On a 400 meter track

5 laps (2000 meters) 60 seconds rest
4 laps (1600 meters) 30 seconds rest
3 laps …

Perform two sets of the following:

1000 meters with 60 seconds rest. 10K pace.
Then run the following…

Recovery run before the half marathon

12 400 meter repeats.

Pace should be somewhere between your 5K …