HALF-MARATHON PACE (M/2)

HALF-MARATHON PACE (M/2)

  1. 5 all out 5 rest run same distance in 6:00 w/30" rest. Lots of repeats.
  2. 6 13 mi at 64" per mile slower than current mile time.
  3. 60 at M/2 pace. Measure distance covered.
  4. 6-13 x 1 mile at 60" per mile slower than current mile time with 45"-60" rest.

 

10000M PACE

  1. 5 all out 5 rest run same distance in 5:45 w/45" rest. 4-7 reps.
  2. 3 x 2 miles at 48" per mile slower than current mile time w/1 rest. When you can handle 3 x 2 comfortably, build up to 4 x 2 and then 5 x 2 miles.
  3. 10K distance in pace that is 48" per mile slower than current mile pace.
  4. 10 x 1000M at pace that is 48" per mile slower than current mile pace. 30" rest after each repeat.

 

5000M PACE

  1. 5 all out 5 rest run same distance in 5:30 with 60" rest. 3-4 reps.
  2. 5 x 1000m at a pace 32" per mile slower than current mile pace. 45" rest after each repeat.
  3. 6 x 800 at a pace 32" per mile slower than current mile pace. 30" rest after each
  4. repeat.

  5. 3 all out 3 rest run same distance in 3:18 with 60" rest. Several repeats.

 

3000M PACE (D/2 x 3-4 in 7:15-7:00 w/ 1 rest.)

  1. 5 all out 5 rest run same distance in 5:15 with 75" rest. 2-3 reps.
  2. 3 x 1500m at a pace 16" slower per mile than current mile pace. 3 rest after each repeat.
  3. 16 x 400M at a pace 4" per 400 slower than current mile pace. 30" rest after each 400M repeat.
  4. 3 all out 3 rest run same distance in 3:09 with 60" rest. Do 3-4 reps

 

 

1500M PACE (200s w/ descending recoveries)

  1. 4 x 800 at current 1500M pace or slightly faster w / 3 rest
  2. 8-10 x 400 at current 1500M pace or slightly faster with
  3. 3 x1000m at current 1500M pace with 500m jog (3:45)

 

800M PACE

  1. 4 x 400M at current 800M pace with 3 rest.
  2. 2 x 4 x 200 all out with 400 jog recovery 5-10 rest between sets.