Is this for your half training or your 10K? Your half pace will be slower than your 10K, but my take is, especially in the summer with warmer temps (which are going to force you to slow down) is just to run the interval sections faster than your easy portions--what this is doing is allowing your body to dip into the glycogen stores so that you build more and bigger glycogen tanks, whereas the easy portions are teaching your body to utilize fat for fuel.
ACE Certified Personal Trainer, RRCA Certified Running Coach
Member of the NTX Runners, DRC, Rockwall Running Club, Plano Pacers, NYRR, Team Runnersconnect, CrossFit Ammo
"No weight is ever PERFECT enough to do the enormous job of CREATING happiness!" From The Don't Diet, Live-it Workbook
I think that sounds about right. If your expected 10K race time is around 50:00, you would not be trying to run that pace during your 50:00 training runs, which is why they're recommending HM pace. I'm assuming if you're specifically training for the 10K that there are also some shorter repeats at faster pace? Race day is when you put it all together and hit your goal pace for the full distance after you've tapered so your legs are at your best and you're optimally fueled and ready to perform.
Voluntary Discomfort is the secret cornerstone of strength. We build our whole lives around increasing comfort and avoiding discomfort, and yet by doing so we are drinking a can of Weakness Tonic with every morning’s breakfast. ~Mr. Money Mustache 5K PR: 23:40 10K PR: 48:57 HM PR: 1:59:37 30K: 2:57:44
I can't see the whole plan so can't really help that much. Seeing that your race is in November it may have you doing easier intervals right now and later on do faster ones. The warmup and cooldown, which I am guessing the first 20 minutes and last 15 minutes are, are just what they say they are - easy. I don't worry about pace during my warm ups or cool downs, sometimes I do cadence drills or strides etc to get my legs warmed up but I don't try for a certain time in them.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.