hey all 31 y/o male who just picked up running this past year.
a few months ago i ran a half with little training in 1:58. My first major race, i was targeting a sub 2 hour run so im pretty happy with the result. did minimal training (avg 15 mpw a couple weeks before). picked up my training lately and am running 20 mpw and 7 milers at 8:00 pace
would love to shave a minute or more off my pace. what should my expectation be? i can train 20-30 mpw somewhat consistently depending on my hectic work schedule. race is a few months out what should my expectation be if i can allot 20 mpw? just did a 4 miler recently at 7:30 pace.