Intervals for half marathons ↓ Most runners think intervals = always short, near-max sprints. They smash 200–400m reps at RPE 9–10, thinking this is the key to getting faster for their half marathon. Sure, these short intervals do improve mechanics, turnover, and top-end speed. But… - They don’t directly improve your lactate threshold or aerobic endurance. - They aren’t specific to the pace you need to sustain for 21k (or 42k). - They place high stress on tendons and the nervous system, risking