Mp zicks, am sure you'll do just fine here though HADDing is not a quick fix. have you gone through the links at the start of this thread yet?
I know you shouldn't compare 2 single runs but, I started (sort of) following HADD July 2013 and on 23rd Oct 2013 ran 3 miles at 11:46mm pace with an AHR of 76.6%. today's run with similar conditions/elevation was 3.31 miles at 9:04mm pace and 73.4% AHR.
VT, DD, good to see you both have similar ideas for 2015 and I'm going out on a limb and saying your both going about it the right way - the results should be awesome!
Nayan, you have much more chance of getting a gfa than I do - apparently I (only) need a 3:20 so that's not gonna happen.
Welcome zicks our paths briefly crossed in the sub 2 hour HM thread. A 2hr HM should give you a 5k time of 25:55 (8:21mm's). Presuming this is correct? it has been said that when starting out if getting the HR down or/and the pace is too slow for you then start with your 5k time plus 3 mins mile which would give you a goal pace of 11:21.
I think that's right anways??
So, bad weather today, lots of rain and 40kph wind but went out to for my innaugral subLT run. Just 2 x 5 mins at 80% but that was enough for me to start! When I got back I saw my 30 min run covered 3.31 miles - 1 sec/mile faster than my (current) 5k pb pace so that was nice