30 min warm-up (stretched out every 8-10 minutes)
Main set 3x's:
5 min @ half marathon race pace (+20 sec slower)
5 x 1 min @ Olympic distance race pace w/ 20 sec rest in between
1 min straddle treadmill, repeat 2 more times.
I don't have time
I'm too slow
I'm too tired
It won't work
I can't do it
I am not strong enough
I am not smart enough
If you feel you are too busy, too cold or too tired, close your eyes and visualize yourself reaching your goal.