if your pb from 22 miles was 1:35, a few consistent months of 30-35 should comfortably reduce that.
Probably worth using McMillan's race calculator (google it), which will give you some rough pace zones from your most recent flat road race time.
Make sure you're not training too fast
Sounds like you've got a good mix going on there, and I agree with SG, a few weeks of consistent higher volume training may be enough to knock a fair few minutes off.
One thing I found useful - maybe as much psychologically as physically - when training specifically for my last HM I was mixing up the tempo runs, working vaguely around HM effort. So over a few weeks I'd go through a cycle of something like:
- 3/4M classic threshold pace, between 10k and HM effort- 5/6M longish tempo, around HM effort- 8-10M, somewhere between marathon and HM effort, although on your current mileage this might be a bit much. Maybe do your mid-week semi-long effort as a progressive run, getting to around MP or a bit quicker at the end.
Hopefully as you get fitter, you'll see your pace for the longer tempo runs start to approach the pace of your threshold runs... if you can get to running 6/7M at target HM pace, you're definitely getting there.
Yep, some super advice above. If you've managed to get a 1hr 35 half off only 22 miles per week, you are clearly talented.
Those 22 miles must have included a fair bit of quality training. I can understand why you feel that you've needed to slow down your pace.
As Steve said, you should go to the McMillan site. I've had a look at what your recommended training zones:
Judging by the easy / long run paces. I'd look to do everything other than your quality sessions (speed/hill/tempo workouts) at those paces and try to up your weekly mileage over the weeks. 10% a week increase is the usually recommended maximum. However, I've got a feeling that you might feel ever so slightly more energetic by running at the recommended slower paces (probably much slower than you usually do!) and might cope with a higher weekly jump. You clearly have an excellent base to work with.
I'm a great believer in race pace practice. You'll be looking to run in the 6:50 per mile range for a sub 90min half.
lisey, I was where you are and went from a 1.34 half to a 1.28. Consistant training and mix your speed up. I always finish my runs with 1/3 mile race pace, whatever the length of run.
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