Hold for 2 min. between

: 6 x 2 min. + 6x1 min. interval. Hold for 2 min. between the 2 min intervals and 1 min between the 1 min intervals. Run hard, but keep pace at all intervals. 46 Pro Health Pedia min. total DAY 3 (e.g. Saturday) 60 min. ran at a leisurely pace. Keep a steady pace and increase if necessary. suffered the last 20 min if you have the powers. Use if necessary. the trip to practice drinking on the go and check out how your stomach is doing with energy drinks or gels. 60 min. total DAY 4 (eg Sunday) Stay clear. 0 min total WEEK 8 DAY 1 (e.g. Tuesday) 10 min. warm up. 25 min. tempo: 2 x 10 min. fast pace. Hold for 5 min. jogging break between the fast periods. 35 min. total DAY 2 (eg Thursday) 10 min. warm up. 28 min. interval: 3 x 2 min. + 8x1 min. interval. Hold for 2 min. between the 2 min intervals Pro Health Pedia and 1 min between the 1 min intervals. Run hard, but keep pace at all intervals. 38 min. total DAY 3 (e.g. Saturday) 70 min. ran at a leisurely pace. Last 15 min. at a pace similar to what you want to run half marathon on. 70 min. total DAY 4 (eg Sunday) Stay clear. 0 min total WEEK 9 DAY 1 (e.g. Tuesday) 10 min. warm up. 25 min. tempo: 2 x 10 min. fast pace. Hold for 5 min. jogging break between the fast periods. 35 min. total DAY 2 (eg Thursday) 10 min. warm up. 36 min. interval: 4 x 4 min. + 6x1 min. interval. Hold for 2 min. between the 4 min intervals and 1 min between the 1 min intervals. Run hard, but keep pace at all intervals. 46 min. total DAY 3 (e.g. Saturday) 60 min. ran at a moderate pace. Last 20 min. at a pace Pro Health Pedia similar to what you want to run half marathon on. 60 min. total DAY 4 (eg Sunday) Stay clear. 0 min total WEEK 10 DAY 1 (e.g. Tuesday) 10 min. warm up. 50 min. test: 10 km test run. Like competition. Run all you can, but keep a steady pace. Multiply your result in minutes by 2 + 10%. and you have your expected half marathon time. If you run for example 10 km in 50 minutes you.