Where Your Dreams Become Reality
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Poster: Fat Drunk & Stupid
Subject: RE: 1:18:45 half marathon training
Agree again. Longer runs w/ higher intensity paces .9 * MP to HMP.
60-90 mins @ 90% of MP works very well. In your case 4:30/km. A little harder than feels "comfortable" but will not wipe you out.
Miles @ HMP w/ short rest. Some advocate 10k pace - too much in my experience.
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