I want to play it safe. Please get your speed run workout by yourself. Please do the following workout.
Warm up 10 min
Include 5 x 20 sec accelerators with 40 sec recovery
Total 15 min warm up
8 x 3 min at your tempo pace (your tempo pace will be closer to your half marathon pace and faster than your endurance pace.) with 1 min recovery in between.
After you are done.
Whatever is left is your cool down at an easy effort.
Total : 1 hour run
I will be hosting several virtual sessions, such as strength and bike workouts during the week. I will post the schedule later tonight.
As we are going to be on lock down till April 9. Please abide by the training and law as much as possible.