JamesTheAmateur wrote:
Right now I'm roughly in 49:30 shape and 7 minute pace is 43:30. Beyond being pulled along and racing adrenaline, is there any feasible way to shave down that much time in roughly a month?
If you haven't been training seriously yet, or for not very long, I think you have a shot at knocking a minute per mile off your pace. Two workouts a week, plus a long run. Something like this, although these paces may be optimistic. Race-day magic will count for a lot.
Week 1 -- 3 x 1.5 miles at 8:00/mile (2 min recovery); 5 x 800m in 3:35 (4 min recovery); 9-mile long run
Week 2 -- 3 x 1.5 miles at 7:45/mile (2 min recovery); 6 x 800m in 3:25 (3:30 recovery); 10-mile long run
Week 3 -- 3 x 2 miles at 7:30/mile (2 min recovery); 3 x 1 mile in 6:45 (5:00 recovery); 11-mile long run
Week 4 -- Easy running, working in some strides and a few 1-minute repeats at 6:45/mile pace with complete recovery. No long run.