Get ready for plenty of 400m intervals in this training plan! I've always gotten great half marathon race fitness out of doing 400m intervals. Today you're doing a set of 10 x 400 and we will eventually build up to 15 x 400 over the next few months.
**You'll want to do these 400m repeats at best effort but still holding good form. You might be able to grit your teeth, run ugly and go a few seconds faster, but that's not the goal. Focus on holding good form and try to be smooth, let's not get injured. You should be running these all under or very close to 1:30/400m.
15 min w/u + a few 10-15 second strides to get ready
10 x 400m @ best effort with 200m walk/jog between each. Pace your first 400m smart, don't go too fast and fade for the remaining intervals. It may take you a few to dial in the pace/effort, but the last 5 should all be very close in time.
10-15 min easy cooldown
Easy 30 min
First tempo run! Shoot for anywhere from about a 10k race effort to just faster than your half marathon race effort for tempo pace. I find my tempo pace works best for me at just slightly faster than my half marathon pace, but of course it all depends on how I feel that day!
20 min warm up (building effort throughout warm up)
20 min tempo
10 min cooldown
Easy 30 minutes
Ok, let's see how 10k at race pace (RP) goes today. Make sure to start your warm up easy and build so that you're ready once the 10k starts. Treat it just like you would a race! The first half should feel manageable. If you fail, don't worry, it's still early in the program.
1 km w/u
10 km (6 miles) @ half race pace. Sub 6:52/mile OR sub 4:16/km
1 km cooldown
Easy 30 min and the start of week 2