Hi TheEd,
When I red your message I alread haved ran my 8.5k Fartlek Friday 02/10/20
Wednesday 30/9/20
40 min z2 HR(139 - 155)
Rep | Dist | Time | AHRR | MHR
01 |1km |06:04 |134 |146
02 |1km |06:03 |144 |152
03 |1km |06:02 |147 |153
04 |1km |06:08 |148 |154
05 |1km |06:20 |150 |155 *7m gain elevation
06 |1km |06:41 |148 |153 *8m gain elevation
07 |0,41km |02:39 |148 |154
Friday 02/10/20 FARTLEL 2KM(WarmUp) + 1K(5:30 TO 5:40) +1K (5:00 TO 5:05) + 2K(5:30 TO 5:40) + 1.5K(4:50 TO 5:05)
| Goal | Time | Dist. | Pace | AHR | MHR | Elev Gain |
| 1km Z2 warmup | 05:58,1 | 1,00 | 05:58 | 142 | 155 | 5 |
| 1km Z2 warmup | 06:02,6 | 1,00 | 06:03 | 148 | 155 | 4 |
| 1km 5:30 - 5:40 |
05:38,0 | 1,00 | 05:38 | 154 | 160 | 4 |
| 1km 5:00 - 5:05 |
05:01,9 | 1,00 | 05:02 | 163 | 169 | 4 |
| 1km 5:30 - 5:40 |
05:29,5 | 1,00 | 05:29 | 157 | 164 | 3 |
| 1km 5:30 - 5:40 |
05:35,9 | 1,00 | 05:36 | 164 | 169 | 12 |
| 1km 4:50 - 5:00 |
04:50,2 | 1,00 | 04:50 | 172 | 178 | 11 |
| 0,5km 4:50 - 5:00 |
02:19,0 | 0,50 | 04:40 | 172 | 180 | 11 |
| Cooldown | 06:46,0 | 1,00 | 06:46 | 162 | 167 | 8 |
| 47:41 | 8,50 | 05:33 |
Hi,
I was planning...
Sunday Run easy HR(139 -155) 80min
Tuesday 40min easy run
Thursday Fartlek 2km WarmUp + 10 x ( 1min (10k pace) + 1 min (5:40)) + 1 km CoolDown
Friday Rest
Saturday 30min easy run
Sunday Rest
Monday 12 October virtual Racing Half Marathon in 12 October
TheEd let me know what do you think about my planning I will change my Sanday 80min easy for 6k paced run at anticipated half marathon pace as you advise.
Thanks 
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" alt="" title=""> Ps. On my 21k I dont pretend run at hard pace but my goal is run in a moderate intensity in average pace 5:10 to 5:15 min/km