Can anyone advise please? I am just about to start following the RW 12 week sub 2:15 Half Marathon schedule and am just a bit confused with the speed session. In the column headed "PACE" it says 10k, or for most of the weeks 5k - does this mean that the speed work/intervals should be run at this pace and the rest at a slower speed or is this the speed that should be run for the whole session apart from the intervals where you would need to run faster than 5k? Help!
0 ·
Comments
I am following the same schedule as you.
I know it's not very clear for a beginner, luckily I had some good advice from Forumites.
The Speed session should be :
- 10/15 minutes warm up (slower than your normal speed)
-week 1: 3x600m, 200m jog Pace 10k
you'll run the 600m at your 10k speed
you'll run the 200m at a slower speed to recover.
so it shoud be 600m @10k pace,then 200m jog, then 600m , 200m ect....
-10/15 minutes cool down (slower than your normal speed).
When it says Pace :5k that means it should be faster than your 10k pace.
I hope this answer to your question and make sense.
Good Luck.
By the way, which half mara' are you training for? My training starts next Monday - I'm doing the Plymouth Half Mara.
Thanks
I am doing Taunton in April, the GWR in May, the GNR in September and Cheddar in November!
Good Luck with Plymouth, when is it?
Awww Spud,
click here for the schedule
Good luck with your training!
Good Luck with Plymouth, plenty of time for training!
Did you register online for the GNR?