I commented last week about looking at how the steady state run goes this week before trying to change things up next week. Up to now I’ve been sticking to the progressive approach and this week and the last two have gone well. Apart from the 1 mile warm up and 1 mile cool down I’ve consistently been around a 7:40 pace for 2 miles, followed by 2 at 7:20, then 7:00 and then between 6:30 and 6:40. Today my last mile was closer to 6:20 which might be goal pace at some point but not where I am for a half based on my current fitness. Since this has been three straight weeks I’ll try and change things up a little next week. It’ll be interesting since it’ll also be my first week at my 70 mile target.
Next week I’d like to try and ramp up the progressive part of the run earlier and then try and hold a steady state run a little longer, but not that close to half marathon pace … probably closer to marathon pace. So the rough plan for next week will be to do the 1 mile warm-up and then get down to a 7:00 pace after 4 more miles and then try and run the last 4 miles around a 3:00 hour marathon pace. So 6:53 and no faster than 6:40. If that seems to go OK next week then I think gradually increasing the miles done at that pace will be the goal through the rest of this base phase. Of course all this depends on how things are going week to week but at least it gives me something to focus on about as I’m running during the week and motivation to keep the pace under control on easy runs.