TEMPO RUN, L3:
Start with a 15' warmup at L1. Then work into a "tempo" run -- half-marathon race pace plus 30 seconds, where you'll run for approximately 1/3 of your overall half-marathon race time.
Age Group: 45' flat;
Elite: 40' flat;
Pro: 35' flat.
End with a 5' warmdown and 10' stretching.
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