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Tempo Sandwich Workout Combines 10K Speed and Half-Marathon Strength
Coach Mario Fraioli's tempo sandwich workout brackets a 3-to-5-mile half-marathon-effort tempo with 1-mile reps at 10K effort, separated by 400m and 800m easy jogs. Runners training for a 10K or half marathon can repeat it every three to four weeks, scaling the middle tempo to as little as two miles. Fraioli suggests it as a benchmark or final big workout 10-14 days before a goal race.
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