Over and Unders 1km

Evening Walk

Pyramid Intervals

7.5km Easy Run

Half Marathon Plan (Week 4/12)

2.5km warm up at a conversational pace (no faster than 5:30/km), 90s walking rest

200m at 3:50/km, 60s walking rest
400m at 4:00/km, 90s walking rest
800m at 4:15/km, 90s walking rest
1.2km at 4:25/km, 120s walking rest
800m at 4:15/km, 90s walking rest
400m at 4:00/km, 90s walking rest
200m at 3:50/km, 60s walking rest

1.5km cool down at a conversational pace (or slower!)
Training forecast: Avoid running tomorrow, and no more than 7km the day after • Mileage:🟢 • www.myTF.run

Top Sports

Mark Evans

Pyramid Intervals

Sign up to see the comments.

Splits

Sign up to view more activities from Mark Evans

Over and Unders 1km

Evening Walk

Pyramid Intervals

7.5km Easy Run

Evening Walk

Want to see more?

The #1 app for runners and cyclists

Sign Up for Free. Track your progress and reach goals. Join 100 million active people on Strava.

See More from Mark