THE DETAILS: 12 x 1k at one-hour race pace with 1-minute rest for the first half of the workout. Then begin going a little faster each repeat until you are close to 30-min race pace by the end. Take 90 seconds rest for the second half of the workout.
AN EXAMPLE: Stephanie Bruce and Aliphine Tuliamuk knocked this one out three-and-a-half weeks out from the 2022 TCS NYC Marathon.
QUOTES: “We’re very fit, obviously. Today to finish what we finished on their last k says to me, ‘We’re getting there.” – Alan Culpepper
HOW TO DO IT YOURSELF: Pick a total number of repeats that makes sense for you. Could be 12. Could be 10, or 8, or 6. Start the first repeat at the pace you could race at for one hour. Stay at that pace for the first half of the workout with one minute rest. For the second half of the workout, bump the rest to 90 seconds and slowly progress down until you are at 30-minute race pace by the end.