Me, Robin, Cindy. 30 minute tempo run, on trail past Stadium and back. 3 miles. 10 minutes at a regular slow, easy pace, then 9 minutes at a faster pace, 1 minute at a fast pace, then 10 minutes of cool down: a minute or two walking, then we ran the rest.
Our bodies don’t like running fast (except for Robin). But we did it, and it’s good for us.
BTW, if you’re looking for a Sabbath-friendly half marathon training program, I rearranged Hal Higdon’s intermediate program: http://spreadsheets.google.com/pub?key=pT7__Br87VXPCI3hQ01AlAw