Training: 16th-25th

5 x 3 mins @ 10k pace (90s)

(3 mins)

5 x 3 mins @ 10k pace (90s)

(3 mins)

4 x 90s @ 3k pace (1 min)

20 – 40 mins tempo at 15-20s slower than ½ marathon pace

+ 5 x 30s strides

Racers – just do 20 mins at 20s slower and no strides.

3 x 5 mins @ 5k-10k pace (90s)

5 x 3 mins @ 5k pace (1 min)

(3 mins)

5 x 1 min FAST (1 min)

1 mile warm up

5 continuous alternate miles.

Easy, Hard, Easy, Hard, Easy

Easy – 20s slower than ½ marathon pace

Hard – 20s faster than ½ marathon pace

+ 6 x 20s strides

½ mile warm down