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  • If you're decently fit for the half, that could work quite well in terms of a classic periodised middle distance plan.

    Your existing fitness should count as the base aerobic phase (i.e. quality long runs, tempo sessions, longer rep interval sessions)

    You need 2 or 3 weeks to transition to speed endurance anaerobic training.

    Then the remainder do hard anaerobic training, one main fuck you up a bit session (4-5k of short reps at race pace or quicker with long recovery) and a second that's way down in volume but gets the feet moving quickly and varies the pace.

    Look at Jack Daniels for specific suggestions.

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