I have a half marathon in 4 weeks and I wanted some workout suggestions to help me prepare. I'm between 70 and 85 MPW. Typical week is
Monday - AM 10-13 / PM 3-4
Tuesday - AM W.O. / PM 3-4
Wednesday - AM 10-13 / PM 6
Thursday - AM W.O. / PM 3-4
Friday - AM 6 / PM 3-4
Saturday - Long Run 16-20
Sunday - 6
Easy run structure is just based on life obligations and when I can fit them in. Easy runs typically start at 7:45-8:00 and at 7:00. Last 4 workouts were
6x1000 on 200m jog recoveries, 3:12 avg
3x2mi on 2min recoveries 11:00, 11:00, 10:52
3x 3min, 2min, 1min with 2min recoveries average 5:05, 5:05, 4:55
7mi tempo @ 5:36 pace