So I was injured over the summer and did not run for 3 months and got back into training 2 months ago!
For now I am training around 100k a week running 6 days a week with one day "off" where I crosstrain (cyclying or aquajogging)
A typicall week :
Monday 1h jogg + strides 15k/9.3 miles
Tuesday hills
Wednesday trackwork
Thursday 1h jogg + core 15k/9.3miles
Friday trackwork
saturday : off
Sunday : 80 min
this week consited in 3x5x1' hills (around 300m) break is jogg back
Trackwork wednesday : 8x1k starting at 3:08 and every rep 1s faster finishing in 2:58 with 90s jogg recovery (felt pretty easy)
Friday : 2 sets of 3k 2k 1k with 90s rest and 6min between the sets
splits : 3k =9:25 2k:6:16 1k 3:08 second set 3k = 9:18 2k= 6:03 1k = 2:56
Took acide lactic on friday after first 3k 4,5mmol after the second 2k 5.5 mmol and after the last rep 4.9mmol
the longrun this sunday was exactly 21.3k so 13.2 miles
A little more about me :
I am a trackrunner have never raced a half marathon. Ran 3 10k races ever !
First one in 2016 : 32.24
second one in 2017 : 31:26
last one this spring in 31:46 ( temperatures around -3 degrees and pretty windy won the race by more than 2 minutes
I am a 3:48 1500m usually but feel more and more comfortable over the longer distances
What would you predict my time at my first ever half
The course is super flat and has only one 180 degree turn so it is perfect to race fast !
Curious to see what the community things :)
Thanks !