This mix of intervals, sprints, resistance running and goal-mile pace workouts will build your conditioning while providing multiple options on your track day.

Galloway also shortened the suggested run intervals. For example, the early recommendation advised someone targeting a 9-minute per mile pace to run for 4 minutes and walk for one minute.

The shorter intervals also result in less chance for ... To set your goal pace for the half marathon after this workout, use a pace chart to convert the average 10K pace you maintained to half ...