Goal HM pace/last few workout recommendations?

After a bunch of on/off years I finally have a little over a year of running under my belt again and am targeting a HM on 11/1. This year I’ve averaged 40mpw with the last few weeks being 44, 48, 31, 51, 47, 41, 29, 30, 48, 58, 63, 67. This week will be 70-72, then mid 50, 40, then race.

I haven’t raced consistently since 2016 so I’m out of my element right now. But recent key workouts have been:

This week:

-12x400m w/ 200m jog Avg: 82

-5.2K tempo 20:36 (90F) [The plan was a short 20min tempo this day, so rounded it out, this was done an a track, but it was asphalt)

Last week:

-5mi treadmill tempo 32:11

-6x800m w/ 400m jog Avg: 2:57 (stronger at the end)

-17.5mi w/ 5@8/mi then 12.5 @7:10 (felt great at the end, started out around 7:30/mi and finished at 6:40/mi)

Prior week:

4x(2/2/4) Avg: 41.9/200m and 85.5/400m

My plan is to do maybe a 3x2mi w/ 400m jog or 2x4mi w/ 400m jog next week, but open to other suggestions. My goal was to hopefully run sub 90 but now I think I’m in better shape than that, so asking for input. Thanks!

I agree you're in better shape than 1:30. You might have a shot at breaking 1:25. That would suggest your 5mi tempo was HM pace, although it was on a treadmill so there's some uncertainty. Your recent mileage is solid, and I've gone under 1:25 off a short block of similar mileage.

Your workouts are solid but not really clear-cut predictors, but that's not a huge problem. In a HM, you have time to start out at a conservative pace for a couple miles and then let the pace come to you. Check the pace on your watch at the start to keep yourself from doing anything silly.

If you haven't raced since 2016, don't freak out before the start on pre-race anxiety. It's easy to let the race environment and countdown to the gun send your adrenaline levels skyrocketing if you haven't raced recently. Stay calm before and after the gun goes off so you don't squander your fitness on the first 800m,

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