My XC season has just ended and I am going to try a half marathon in 3 weeks. My Pr's from this season are 16:31 5k XC, and 4:35 mile on the track. I have also been running about 50 miles a week throughout the season. What do you think I can run for the half. My goal is under 1:20 but I don't know if that's too ambitious. Any feedback is helpful, thanks!
I think you can run substantially below 1:20... perhaps 1:16-1:18? For perspective I ran 1:16:40 a week or so after a 16:14 on the roads (solo TT) and am definitely more on the fast twitch side of things. Was running about 60 miles a week.
That said, 13.1 miles is a bit of a different. Easy. Go out in 6:05-6:10 or so for the first two or three miles and then re-evaluate.