Current Half Marathon PR is 1:46:54 Training paces for various distances below. Of note, it is stated that you should not train at over or under equivalent paces for various distances.
Periodically race to reassess appropriate training paces for various distances.
VO2 Max
1:46:54 HM (8:10) = VO2 Max 7:27
1:39:34 HM (7:36) = VO2 Max 6:56
Let VO2 Max be 7:20
Per AM, VO2 Max is 93-95% HRM
LT
1:46:54 HM (8:10) = 8:10 LT
1:39:34 HM (7:36) = 7:36 LT
Let LT be 7:50
Per AM, LT should be 82-91% HRM
MP
1:46:54 HM (8:10) = 8:37 MP
1:39:34 HM (7:36) = 8:01 MP
Let MP be 8:20
Per AM, MP should be 79-88% HRM
Long
1:46:54 HM (8:10) = LR 9:07-10:07
1:39:34 HM (7:36) = LR 8:31-9:31
Let LR be 8:30-9:30
Per AM, LR should be 74-84% HRM.
GA
Let GA be 9:07-10:07
Per AM, GA should be 70-81% HRM
Recovery
1:46:54 HM (8:10) = R 10:07-10:37
1:39:34 HM (7:36) = R 9:31-10:01
Let R be 9:30-10:00
Per AM, R should be <76% HRM
1:46:54 HM (8:10) = 6:40 Mile
1:39:34 HM (7:36) = 6:13 Mile
GOALS:
Achieve 6:40 Mile (Current PR mile is 7:24)
Achieve 5K at 7:25 pace per mile (Current PR is 7:53 per mile)
Achieve HM at 7:53 pace per mile (Current PR is 8:09 pace per mile)
Achieve Marathon at 3:45 (Current PR 4:03:42)
Then achieve Marathon at 3:30. |