I'm a hobby jogger lurker. I used to run quite regularly 6 years ago, no races, no watch or timing, just to keep fit. Started running again this May and did a 42:17 10k race in early august.
I have a half marathon race next weekend, hoping to finish in 1:35.I've been running about 40 miles a week the last couple of months. I've done long runs up to 20k. Some tempo runs but never more than 30-35 minutes.
Today I was planning on doing 18k in 4:45 min per km. I wound up running a full 21k in 1:36 (4:35 min/km), I just felt good and decided to keep going. What kind of running should I do this week? I don't feel too wiped so I think I should be ok, but I'm a little worried since I basically ran the race a week before the race.
I was going to do a slow recovery jog tomorrow, 10k easy run tuesday, wednesday 4k easy warmup leading into 8k tempo of 4:20-30 min/km, thursday 13k easy, friday 10k easy, saturday off and race sunday.
Thoughts, flames?