Roland D. wrote:
Some workouts:
30-35 miles a week at 7:10-7:30 pace.
4 mile tempo at 6:26 pace.
10 and 11 mile long runs at 7:36 pace.
Did a few 6 mile runs at 6:50 pace.
I get tired around the 8.5 mile mark of each run, so I suck aerobically.
Give a good predication for my half or what I should shoot for so I don't bonk about the 9 mile mark.
Thanks.
I'm surprised by the first sentence: 30-35mpw at 7:10-7:30 pace
Do you do the 4 mile tempo, 10/11 long runs and 6 @ 6:50 all in one week?
Couple of thoughts. Note I ran 1:26 hm on 35-40mpw.
- 4 mi @ 6:26 is a very fast workout
- 6 mi @ 6:50 is good, you could work on building that towards 8-10
- 10-11 mi @ 7:36 is good too, build towards 12 @ 7:30
- take easy runs easy (mine are 3-4mi @ 8:45 to 9:30 pace..)
With a good 12 mi @ 7:30, 8 mi at 7:00 and some 4 mi @ 6:30 all in one week I think you are ready for circa 1:27 which is 6:40 pace.
If you really are bad aerobically then 1:28-1:29, but good quick 10-12 milers should build your aerobic strength.
No matter what don't run first few miles faster than 6:40 in your half.