RUN:
Warm up, then run for 1/2 of your projected half-marathon race TIME (not distance!); run at triathlon race pace. For example, if you're running at the Elite level, and are projecting a 1:50 run, you'll run 55 minutes at triathlon race pace.
Age Group level: 60'-65' at tri pace; 65' total.
Elite level: 55' at tri pace; 60'-70' total.
Pro level: 45' at tri pace; 70'-75' total.
Be sure to cool down.
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