Look no further than this mix of intervals, sprints, resistance running and goal-mile pace workouts. Choose from the workouts below and build your conditioning to accommodate multiple options on ...

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 ...