Notes
6 miles + 6x100 S
STRIDES (S) Over 100 meters, gradually accelerate to 90 percent effort, hold for five seconds, then decelerate. Walk to recover
Training Plan Entry
Interval
9 mi
1 mile, 4 miles PI(800), 1x800 CI(400), 2 miles PI, 1 mile
PACE INTERVALS (PI) Lengthy repetitions at goal half-marathon pace to build endurance and pace awareness. All numbers in parentheses are distance of recovery jog.
CRUISE INTERVALS (CI) Run each interval at 10-K pace. This will help promote stamina and the ability to run strong when tired.