Racing a half marathon in 3 weeks. Fast course with a fresh pair of super shoes. Please predict my performance range. Shorter workouts have been faster than expected, longer workouts have been harder than expected.
70-75 mpw consistently the last 10 weeks. Mostly easy jogging with several key workouts.
Weeks
1: 12 miles w/ 7miles at 5:48 on hilly course
10x1min on 1 min off
2: 20 min tempo @ 5:17 pace
4:43 mile, 5 min rest, 4x400 at 4:45ish pace
3: 5x1k w/3 min rest. 3:01-2:53
4: 15:38 solo 5k TT
17 miles easy at 7:30 pace
5: 5x6min in 1 min off: 5:40ish pace
6x8min on 2 min off: 5:40ish pace
6: 8x30sec on, 90 sec off
10k road race with hills. 32:30.
13.5 easy
7: 20x400 w/1 min rest. 72-70
3x10 min tempo, 2 min easy, 3 min faster, 5 min easy. 5:25 pace, 5 min pace. 9.5 miles at 5:40 pace
8: 20 min tempo @ 5:16 pace
16x800 w/1 min rest. 2:31 average
9: 15.5 miles w/ 9 miles @ 5:23 pace
10: 20x400 w/1 min rest. 74-73
17 miles easy with mile 16-17 in 5:30, 5:18
8x1mile, 4x2mile, 4x1mile to sharpen up before taping the next 3 weeks.