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Getting back in shape for fall half
• 4 sessions scheduled so far
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10k-half marathon for sometime in the fall. General workouts and base building.Join Plan Now (free)
7 Day preview
4.5 mi-7.0 mi
Keep it relaxed. Strides. Most likely slower than 7min pace
8.0 mi-10.0 mi
8min on/ 3min off, 10x1min on/1min off, 10x30sec on/1min off 8 min at 5:10-5:20 pace 1 min at 4:40-5:00 pace 30 sec at 4:20-4:40 pace
6.0 mi-8.0 mi
Anywhere from 6:30-8min pace is fine dependent on feel. Strides, calf raises, planks, foot strengthening.
12.0 mi-15.0 mi
Cut down the pace on the second half. Moderately hard effort.