7 / 5K REPEAT TEMPOS
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.