45-minute fartlek run. For this workout, alternate running for 5 minutes at a moderate pace with 1 minute at 5K pace.
Run 5 miles easy. Run 4 acceleration 40 m strides.
1 K warm up. Run 5 x 800 meter repeats at 5 seconds per k faster than 5K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.
Standard warm up (stretching). Run 7 miles. Run the first 6 miles at an easy pace and the last 1 mile at goal half marathon pace.
Run 4 miles easy. Run 4 acceleration strides.
Standard warm up. Run 3 x 1600 meter repeats at 10K pace. Jog easy for 800 meters between repeats. Cool down with 800 meters of jogging.
Run 5 miles easy. Run 4 acceleration strides.