Coach Mario Fraioli introduces a tempo sandwich workout for 10K and half-marathon training. It starts and ends with a hard mile, with a middle section at half-marathon effort. This workout overlaps training for both distances, focusing on longer intervals and tempo runs.

The workout begins with a warm-up, followed by a mile at 10K effort, a 400m jog, and then 3-5 miles at half-marathon pace. It concludes with another mile at 10K effort and a cool-down. Fraioli suggests adjusting the middle section based on runner experience. Read more everyday miles coverage.

This workout can be done on roads, tracks, or treadmills. Fraioli recommends trying it every three to four weeks, especially 10-14 days before a race. It helps with pacing and confidence, serving as a benchmark or final big workout. Related: Maximize Your Sydney Marathon Experience with Extended Stay.

This original Runner World brief is based on reporting from Canadian Running. Visit the source for its complete reporting, context and any later corrections.