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5 Run, 1 Day Off, 5 Strength
running half marathon intermediate advanced hr based pace based
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13.1 Plan with strength days as a guideline
USA Triathlon Coach and Running coach
Easy effort (zone 2 if you use heart rate or rpe 2-3). This is at conversational pace (very easy).
Zone 2 or RPE 2-3
Dynamic Warm up Exercises
20 min easy run
10 x :10 strides w/ :60 complete rest
After run and recovery