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isaac
@zaak
i tried doing research on speed sessions and still have no idea what to do so im lazy-posting here. running my first half mid-may - what speed sessions should i incorporate? will tip degen!
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Cody
@codymccauley.eth
sent a little somethin to your email
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Alberto Ornaghi
@alor
which is the HM pace you want to keep? needed in order to calibrate your "speed sessions". one example from my last training for a HM pace of 4:10/km: 4 Km @ 4'10''/Km (4 min rest static) + 6 x 1 Km @ 4'0'' (1:30 rest static) or 5 x 1 Km @ 4'0''/Km + 500 mt rest @ 5'10''/Km.
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tombornal
@tombornal
for a half, i’d focus on tempo/threshold runs. this should be the pace you believe you could hold for an hour. for many, this is between 10k and half marathon start with 20 min at this pace (with 10 min warmup/cooldown), then extend to 30 then 40
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olliej
@olliej
For my last two HM blocks I have found mile repeats at half marathon pace my go-to session. Starting at 4*1 mile building up to 6*1 mile (2 mins rest between reps). Also 2 mile repeats is very good as well (3*2 miles). Long runs with segments at half marathon/marathon pace towards the end works well too Good luck!
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Rhyhorn.eth🎩
@rhyhorn.eth
You can go to a track and do 400 or 800 repeats!! Maybe 400s on a 3:00 interval! That’s what I did for a few of mine! Or a fartlek!
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