The specific dates for each run are fluid, so feel free to swap a rest day with a run day. You should have at least one day of complete rest. The other days can also be rest days or any other kind of cross-training: strength training, climbing, biking, skiing, etc.
Tempo runs help you develop your anaerobic threshold, which necessary for running faster. These are faster runs at a pace anywhere between your 10k and half-marathon pace.
<aside> 💡 To estimate your tempo pace. take your goal half-marathon pace and subtract 15 seconds for time/km or 30 seconds for time/miles. It should feel comfortably hard.
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Intervals take tempo running to the next level. These runs help with getting the muscles used to clicking at even faster paces, making the tempo pace feel slightly more comfortable.
Long runs or steady runs should be at a comfortable, conversational pace. They should feel enjoyable and not suck the energy out of you for the rest of the day.
<aside> 💡 Run with a buddy and chat it up. If you drop dead, you probably are running too fast.
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