I've had three races cancelled this year, so I'm thinking about maybe doing a time trial sometime in the next couple of months. I have no idea what kind of shape I'm in at any distance.
I was training for a sub-3 attempt in June, but gave up on the higher mileage around the end of March when things started getting weird. I've been just doing mostly easy miles, with a handful of tempo-ish days. About 35-40 mpw, with some peaks in the 50s. Actually, I did have one week when I ran 65 miles, but I've had a few down weeks in the 20s, too.
So, here are my current PRs. Which one is the softest? OK, I know they're all soft. And the marathon is the softest, but I don't think I'm going to run a solo marathon. Which one do you think I could possibly break in a time trial with a little training?
Mile - 5:27
3k - 11:14
5k - 19:03
10k - 40:30
half - 88:12
marathon - 3:12
As another point of reference, I know it's not necessarily the greatest predictor, but I just ran this workout today. It was hard, but on the easier side of hard if that makes sense. The last rep was not all-out, but maybe 90-93%. 10x400 with 90 seconds rest.
90, 89, 88, 87, 86, 84, 85, 85, 85, 82
What could I currently run for those distances? Any of those PRs look breakable with a little focused training? If it matters, I'm 42 and I've been running casually for about 8 years.