Easy

Recovery (PM)

Medium-long

Recovery (PM)

Strength and conditioning

Easy

10×20s strides

Rest

Recovery (AM)

Recovery (PM)

Easy

10×20s strides

Recovery (PM)

BAC Session

24 min, 18 min, 12 min, 6 min, 3 min
(3 min R)

Recovery (PM)

Strength and conditioning

Easy

Recovery (PM)

Medium-long

Recovery (PM)

Strength and conditioning

Easy

4×20s strides

Warm-up

Half Marathon @ MP

Warm-down

Recovery (AM)

Recovery (PM)

Easy

10×20s strides

Recovery (PM)

BAC Session

25 min @ MP, 5 × 4 min @ LT, 25 min @ MP
(3 min, 2 min R)

Recovery (PM)

Strength and conditioning