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Workout Of The Week: Tempo Run–With A Twist!

  • By Mario Fraioli
  • Published Jun. 12, 2013
  • Updated Jul. 3, 2013 at 9:38 AM UTC

Longer Version

  • Warmup
  • Run easily for 15-20 minutes, follow with 6 x 20-second strides.
  • Workout
  • Run for 30-60 minutes (or up to 9 miles–tops!), at your half marathon race pace. Every tenth minute throw in a 1-minute “burst” at 5K-10K effort followed by an immediate return to half marathon pace.
  • Cooldown
  • Run easily for 15-20 minutes, stretch.
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Mario Fraioli

Mario Fraioli

Mario Fraioli is a senior editor at Competitor magazine. A cross-country All-American at Stonehill College in 2003, he now coaches the Prado Women's Racing Team in San Diego and was the men's marathon coach for Costa Rica's 2012 Olympic team. His first book, The Official Rock 'n' Roll Guide To Marathon & Half-Marathon Training (VeloPress, 2013) is available in bookstores, running shops and online.

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