I am running a half on Dec. 16th, and I want to do some type of tempo workout this wednesday. I ran one on tgiving day and ran 1:26, not at race effort. I had only done two "long" runs of 10 miles about a month apart. Have done 2.5 hours-ish bike rides also. That time is not indicative of my then or current fitness. i did a 14 run no prob this sat, and im going 15 next sat. I am not really worried about my time that much, but what kind of workout would give me the best benefit for the race two weeks from yesterday? I am probably 16:40-17:00 5k fitness. I would be happy to be around 1:20 or under.
I did quite a few 5 mile tempos at under 6 minute pace during the fall, but haven't done anything that fast for a couple months. Gracias for any ideas.