The Workout


Run easily for 10 to 20 minutes, follow with 6 x 20-second strides.


Run for 20-60 minutes (or 3-8 miles depending on your ability/experience level) at your half-marathon race pace (If you don’t have a half marathon time to base this off, add 15-20-seconds per mile to your current 10K race pace). Here’s the twist: Every fifth minute throw in a 30-second “burst” at 5K-10K effort followed by an immediate return to half-marathon pace. Or, for more experienced runners, throw in a 1-minute “burst” at 5K-10K effort every tenth minute followed by an immediate return to half marathon pace.



Run easily for 10-20 minutes, stretch.

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