I just finished one of Pfitzinger's change of pace tempo runs yesterday
It was a 12 mile session with 3 easy miles, 44 min broken down into (4 min hard/4 min steady then 6 x (2 min hard/4 min steady)) then 3 cool down miles
I aimed to hit 6:45 min/mile on the hard effort and 7:10 min/mile on the steady portion but I couldn't quite hold pace all the way through (the terrain that I ran this on wasn't flat - it was a loop with a slight uphill/slight downhill). I should have done this on a track but anyhow!
The overall pace for this 44 minute effort was 7:08 min/mile which is basically a 10k. It was a pretty tough effort for me.
Fully tapered, i'm GUESSING I can extrapolate that to a 1h33 half marathon
I'm just over my first year of running with no recent races but I've been running 75 mpw since the start of the program (5 weeks ago).
I'm 25, 5'8 and 150lbs (slight muscular build)
I've got 4 more weeks to go. Think I can do it?