Two weeks ago I finished a 10k race in 52:31. Now I want to try Half Marathon under 2 hours. For that I plan to follow this training plan:
Unfortunately, I am completely unexperienced and I don't understand some parts of the timetable. So let me ask two simple questions:
The first training day (week one, Tuesday) says "Speedwork, distance 4M (inc 4 x 600m, 200m jog), pace 10K". What does it exactly mean? I quess it means the following: warm up with an easy pace; then repeat four times 600m in my 10k pace followed by 200m jog recovery (so this is 4 x (600+200) = 3200m in total); then cool down with an easy pace. The total should be 4 miles = 6.4km, so both the warm up and cool down phases should be 1800m long. Is that correct? So the "10k pace" is related only to the 4 segments (each 600m long)?
The pace for some training sessions (including the first one mentioned above) are stated as "10k", "5k", "1/2M", "Mile". I guess I can use 5:15 (in mins per km) as my 10k pace (as I have recently finished a 10k race in this pace), is that correct? I also think that I can use the pace 5:36 as my 1/2M pace (as this is what I want to achieve), correct? But I have no idea how to compute my 5k and mile pace (as I have never completed any races with these distances).