Up until this year I have been more of a casual runner than anything else, I have never set a real training schedule for any of my races.
This spring I increased my training to about 40mpw looking to pr my 5k. I was doing intervals on the track on Tuesdays and a tempo run around my goal 5k pace on Thursdays. I am getting ready to start marathon specific training and am not sure what pace to use as a guide. I'm casually running 40mpw right now and plan on using Hanson's as an outline for my training. I'll be out 6 days a week; 3 easy days, 1 long run, 1 tempo run at marathon pace and a speed session.
5k PR is 21:00
5mile PR is 37:24
In March I ran a 13.1 in 1:50.29 with no training.
I've run a few trail 50ks 7:20 and 8:20, but I'm sure those number don't matter because of the terrain, and a trail 10k 53:16.
To be safe I could use my 1/2 marathon time, but I am worried that it may be below my potential.
Thanks in advance