1:25-1:27 Half Marathoners....what is your mileage and easy pace?

Same mileage, ran 1:28. Usually easy and long runs at 150-155 bpm, can’t get lower. I struggle with tempos

Interesting, it sounds like EZ runs can be run a little bit higher? I do my EZ runs at 140-145 just to be safe.

Irrelevant. Find what works for you.

30ish miles a week in 4 runs.
easy pace is 7:45-8:00

workouts are mostly tempo effort, 4-6mi of volume at pace

I think it depends on maximum heart rate and fitness a lot, mines about 203 and I say 150-160 is pretty forgivable on easy days, I think 135-145 is an ideal aerobic stimulus to recovery ratio for me, but I don’t hit threshold until around 168-170, I ran my marathon around 175 so anything in the 150s is feeling really chill to me and doesn’t beat me up if it’s under 10 miles.

When I’m out of shape I even let myself get away with 16Xs on a lot of easy days.

When I was in that range, my mileage was around 30mpw, with easy pace being around 9:00. (probably a tad slower).

My half is 1:27

5k 18:45

on 50-55 mw average

easy runs 9-9:30 with hr 120-125

HR greatly depends on age. At (M)66 my easy pace in 8:00-8:15 @115-120 bpm. HM time in 2023 was 1:27. Volume was about 6 hrs per week, only half of that was running (the rest - cross-training). Love intervals (usually 5-6 x 4:30-4:40 on a trail) and 25-30 min tempos (also on trail).

5K and 10K times were better than HM because of low volume (18:28 and 38:03).

Easy pace was about 8:20-9min for me back then
Even when i got a lot faster easy was still around 8min
So dont stress and make sure you recover for/from the workouts that actually count

What marathon did you run? I seem to remember you being an 800 runner, but maybe I'm confusing you with another poster.

That's pretty cool though if you jumped from 800 to marathon.

Of course HR depends a great deal on a lot of factors and is highly individual. I’d be careful about putting too much stock in HR without knowing exactly what you’re doing with it.

I and a few guys my age at similar fitness levels and close in age have a somewhat consistent range of around 15 bpm difference between us for various matched workout, race, and easy paces. I’d never try to run according to the HR levels they’re at.

A friend once asked about HR average on an easy run. Well, I have a range and a sense of how it fluctuates, but because of cardiac drift and the effect of temperature, a 45-minute easy run at 50 degrees will have a lower HR avg than a 60-minute easy run in 70 degrees at the same effort, especially if I’m not acclimated to the 70 yet and even reducing pace to manage effort.

Heart rate depends on age and external conditions, so it is kind of irrelevant. Easy pace is also kind of irrelevant: I was running ~8 min/mile easy 25 years ago and I am still running ~8 min/mile easy now that my half PR is 10 minutes slower.
I think that threshold workouts are good predictors in theory, but often they are affected by the conditions and training load, so in practice there could be considerable range in the results. In general, when you can bang 25-30 minutes tempo runs at 6:15-6:20 pace without straining, you are probably ready.

stop tracking easy pace, its in the name easy- a feeling not a pace

Ran 1:25 about a month ago. Averaged about 40 mpw in the months leading up, easy runs usually around 7:15 pace but that's just because I'm impatient and have no self control. Did about 1 workout a week, either 800s/1ks around 5k pace or just doing 5 or 6 miles a little slower than tempo pace during my long runs. Long runs probably averaged about 12 miles, longest was 15.

Great thread.

I think as I get in shape, my EZ pace gets to about 9:05-9:10 at around 145-150. Right now, 145-150 is around 9:30-9:40. My goal is to eventually get my 9:05-9:10 EZ pace around 130-135! That will save me for hard-ish workouts like sub-thresholds at 160-165 (threshold kicks in around 165 on my watch).

40-45 mpw. Easy pace is 7:30-8. But I'm well into the masters category and well past PR days.

For tempos and workouts, find one of the many running calculators and plug in race times. You should definitely be able to do 3x2 with short rest (90-120s) at your goal pace. If you can't do a workout of half race distance at goal pace, then you need to readjust your goal.

Instead of jumping from 1:30 to 1:26, pick a stepping stone along the way. If you have run 6:52 pace, then starting a training cycle with 6:45 is a reasonable goal. Then if you are seeing workouts that indicate better fitness, you can adjust your goal.

At 6:39, you need to start validating whether or not it's a realistic goal pace or an over-reaching workout. That is, just because you can hit a pace in a workout doesn't mean it's a race indicator pace. It's too easy to race a workout or convince yourself that "it wasn't that hard".

If you do 3x2 with 90s in 6:39 and feel like you could've gone farther or faster, you're on the right track. The next step is to see if you can run 4x2 or 3x3 at the same pace? Can you do a 15-mile run with the last 10k at goal pace? Etc.

Just surprised myself with a 1:23:10, I thought I was in ~1:28 shape :-o

I'm doing usually 30 to 40k a week, did three 50k weeks in the month before the race. Easy pace is ~5:00min/k...

35-40mpw, though I’m trying to increase to 50-55mpw. Easy run around 8:00-8:20 min pace. I haven’t done any intervals or speed work recently, but I do at least 1 day per week of 4-5 miles progression of like 7:10, 7:00, 6:50, 6:40 and and maybe 6:20 last mile if I’m feeling good at the end of an 8 mile workout.

Most of my general aerobic runs are 7:25-7:50 average pace for 6-8 miles.

Would you be willing to say age, max HR, and how many of those weekly miles are 9:00-9:30?