Hi,
I have a half marathon in about 15 days and I'm a bit unsure of how to pace myself. Below is my current running schedule. Feel free to leave your comments.
M: Long Intervals: 8x1000 r=60s, 6x1600 r=90s, 5x2k r=120s, etc pace: 3:30-3:45 min/km+ 40min easy running
T: Easy run, hilly terrain 90min
W:off
T: Short intervals (20min of effort): 2x(4min+3min+2min+1min) r=50%, 10x2min r=60s, etc +60min easy running
F: Rollerski 120min
S: Easy run, hilly terrain 120min
S:off
Some weeks I do tempo runs of 5-10k (3:45-4:00 min/km) instead of the long intervals
Total volume: 8h
I had the last 2 weeks off (due to a ski-mountaineering trip) and came back running 2x5k in 18:50 / 18:30 with 2.5 min rest. The first repetition felt very relaxed, the second a bit taxing towards the end (but far from a race/time trial effort).