Safiri wrote: »
If the goal is the Half, I'd drop the Frank Duffy altogether. You won't absorb the training in a week and it will only add to recovery cost. Also a 7 mile fartlek/tempo that week with a 10 Miler @HM pace is massively overkill even if you are training through the week. That is 17 miles of work below 6:50 pace which for a 1:30 hopeful is only doing more damage than what is necessary. I'd think more in line of only doing 4 Miles a week at tempo pace would be more than adequate for someone at your level and mileage.
I'd also move the 2 mile race pace workout on raceweek to Tuesday and replace it with something like 3x1 mile at HM w/3 minutes rec. It would also Open up the door a bit more to do something like 8x200 at 10k pace on Thursday which would help with turnover and priming your system if you wanted to.
Running Fool wrote: »
Thanks. Had hoped to use the Frank Duffy as a confidence builder for HM pace. So if not, is the Frank Duffy worth doing then at a slower pace? I am signed up after all.