FightFor15 wrote:
Awesome thread.
16:30 5k, 35:00-flat 10k, 1:16-mid half marathon.
8-12 weeks at 80-100+
4 long runs with tempos of 8 @ 5:50, 10 @ 6:00, 12 and 13 miles @ 6:00-6:05
5 long runs total over 20 including a couple of the above and then a couple more, getting down to 6:20-30 pace by the end of them, 3 more at 18 miles
Workouts: 3 x 3 miles @ 5:50s, 2 x 5 miles @ 6:00-flat, 15x1km w./ short rest in the 3:30s, 4 miles 23:00-2 miles 11:20-2 x mile 5:30, 10 x 3:00 tempo (1:00 jogs), hills/tempo combo- ex- 4 x hill, 2 mile tempo, 4 x hill, 2 mile tempo
Good luck! Let us know how it goes. Get your OTQ!!!
Love these workouts! When did you start your taper? I'm a little less than 8 weeks out and I've been training for 6 weeks for it.