DAY 4 (eg Sunday) Stay clear.

DAY 4 (eg Sunday) Stay clear. 0 min total WEEK 3 DAY 1 (e.g. Tuesday) 45 min. tempo: 10 min. light jog so the body gets warm: 2 x 15 min. fast pace. Hold for 5 min. jogging break between the fast periods. 45 min. total DAY 2 (eg Thursday) 35 min. tempo: 10 min. easy jog Pro Health Pedia as heating: 4 x 4 min. interval. Hold for 3 min. pause between the fast periods. Run hard, but keep pace at all intervals. 35 min. total DAY 3 (e.g. Saturday) 50 min. running at a moderate pace (regular running). Last 15 min. at a pace similar to what you want to run half marathon on. 50 min. total DAY 4 (eg Sunday) Stay clear. 0 min total WEEK 4 DAY 1 (e.g. Tuesday) 45 min. tempo: 10 min. light jog so the body gets warm: 2 x 15 min. fast pace. Hold for 5 min. jogging break between the fast periods. 45 min. total DAY 2 (eg Thursday) 10 min. easy jog like heating. 33 min. interval: 3 x 4 min. + 3x2 min. interval. Hold for 3 min. between the 4 min intervals and 2 min between the 2 min intervals. Run hard, but keep pace at all Pro Health Pedia intervals. 43 min. total DAY 3 (e.g. Saturday) 60 min. running at a moderate pace: 60 min. ordinary race. Last 15 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 5 DAY 1 (e.g. Tuesday) Stay clear. 0 min total DAY 2 (eg Thursday) 10 min. warm up. 21 min. tempo: 2 x 8 min. fast pace. Hold for 5 min. jogging break between the fast periods. 31 min. total DAY 3 (e.g. Saturday) 10 min. warm up. 20 min. interval: 2 x 4 min. + 2 x 2 min. intervals. Hold for 3 min. between the 4 min intervals and 2 min between the 2 min intervals. Run Pro Health Pedia hard, but keep pace at all intervals. 30 min. total DAY 4 (eg Sunday) 30 min. test: 5 km test run. Run without a break. Run as fast as you can but keep a steady pace throughout.