Can I break 70 minutes in the half?

definitely possible. A few months before running sub 67, I ran 15:10 5K (roads) and 24:55 8K. So sub 70 off of your pr's is definitely possible, just depends on your training, the type of runner you are, etc.

15:30 track and 15:10 road are quite different. I'd say it's a long shot.

I ran a 1'10 last year by myself on a hot, humid day and my PRs were 31'30, 15'30 (though I could have run faster for 5k). I did a lot of mileage, though, so I felt this was a good event for me. Do some long runs with HMP work at the end and bump your mileage for a few months and I'd say you have a good shot in the right race.

Nutella1 wrote:

15:30 track and 15:10 road are quite different. I'd say it's a long shot.

You are right. But the second poster said he ran sub 67 which is also very different than sub 70.

I'm definitely a rhythm runner type, so that's why I believe I have a good half in me to start.

Hi!

I think you might be there already with some longer sessions as preparation. 25:30 for cross is about 3.11 per k and sub 70 means running just below 3.20 per k on roads. There is a big difference in effort. I would suggest two tempos, one long intervall session and a long run of at least 26-28km per week. A week could look like this.

Monday;

AM: 10km PM: 15km

Tuesday;

Tempo 25-35 min @ 3.25-30-pace

Wednesday:

AM: 10km PM: 15km

Thursday;

Tempo 5*6min 1' recovery @ 3.25-3.30 pace

Friday;

10k + strides

Saturday:

10*1000m @ 10km pace

Sunday;

26-28km

This week gives you about 130km but you can take out doubles if it feels like it's too heavy.

Thanks! That seems like a very manageable schedule. I've always been ready to up my mileage, but my coach always kept me scaled back. A slight jump like that would be very do-able.