fast pace. Hold for 5 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 Pro Health Pedia 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 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 Pro Health Pedia 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 can expect to run half marathon of 1 hour and 5 60 min. total DAY 2 (eg Thursday) Stay clear. 0 min total DAY 3 (e.g. Saturday) 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 4 (eg Sunday) 60 min. ran at a moderate pace. Last 20 min. at a pace similar to what you want to run half marathon on. 60 min. total WEEK 11 DAY 1 (e.g. Tuesday) 10 min. warm up. 45 min. tempo: 2 x 20 min. fast pace. Run at your half marathon pace. Hold for 5 min. jogging break between the fast periods. 55 min. total DAY 2 (eg Thursday) 10 min. warm up. 36 min. interval: 4 x 4 min. + 6x1 Pro Health Pedia 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 similar to what you want to run half marathon on. 60 min. total DAY 4 (eg Sunday) Stay clear. 0 min total.