7 / 5K RE­PEAT TEMPOS

Runner's World (UK) - - Training -

WHY A half marathon de­mands speed and en­durance. Be­cause you’ll be run­ning just be­low your lac­tate thresh­old, longer (3-6K) tempo ef­forts at pace are the best way to train the body to sus­tain pace with­out tir­ing.

HOW Af­ter warm­ing up for a few kilo­me­tres, run three sets of 5K at goal half-marathon pace, with a 5-min re­cov­ery jog be­tween each. If you can get through the fi­nal re­peat feel­ing chal­lenged but in con­trol, your goal pace is about right.

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