hmmm.. what does this 1 mile test say about my 1/2 marathon pace? (Read 857 times)

I did a 1 mile test today to see what kind of speed I have... and well the course was about 100 ft up hill the 1st half and then back down... so not the best course.... but... anyways my time was 5:58 my last race was a 10 miler in 1:09:56 suggestion on a target 1/2 marathon pace... I still think I am capable of 1:31x I think I need to do just a bit more tempo running and continue to taper a bit on the long distance... to freshen up my legs... I really was expecting a 4:45 today... perhaps the incline was more than I thought... and perhaps I am just not fast... but 15k -10 miles IS my best distance?

A one-miler is a terrible predictor of a HM performance. It could mean a lot, or nothing, depending on your training. Try a 4-mile tempo.

Really? A 4 mile tempo for a race time predictor?

It's a lot better than trying to extrapolate a mile to a HM... Let's put it this way. Within 2 months of my 1:09 HM PR I ran my mile PR...4:34 if I remember correctly. A few steps behind me with 4:40 was an acquaintance who has never seen the south side of a 1:20 HM. He could have beat me in an 800m.

You're looking for a very granular prediction, only a 2-minute range. You certainly can't get that from a 1-mile effort. If you can run 4-5 miles comfortably at a certain pace, you are right, that is probably a decent goal for a HM race pace. This is a predictor, right?

I'm looking for the day when I can run as far as you at 7:00 and know that 5 seconds makes me feel different.

10 seconds a mile is a big chunk when you're working at your limits. Don't think for a second it's easy to overcome. My 1/2 PR is 1:32 flat on slightly faster PRs for other distances than yours. Tempo runs are good and you need to keep them (although progression runs would be preferable for the half, around 5-7 miles). 10 milers are a key workout that will give you excellent strength. Don't over taper, it's a half...not a full marathon.

alright I did 12 with 6 + tempo.... and went after a hard effort... ran a bit fast the first mile... then got it under control... 6:51, 6:59, 7:09, 7:09, 7:13, then my pace started falling off... so I called it quits after a 1/4 mile at 7:30 pace... I could have upped the effort to hold the pace but... What I learned... is that 7:10 feels good... 6:51 feels like effort.... so 7:10 by my garmin was 7:00 mile in my 10 miler... what I have learned is that 7:10-7:15 is feeling a lot easier that it did a month or so ago... that being said... perhaps I can run the beginning of my half the same way I ran the 10 miler... and with my increased fitness be able to tack on 3 more miles... ??? but I think I learned that if I try to go out faster that 7:10 then bad things are going to happen in the second half of the race... I am going to go out aiming for 7:15 first mile and settle into 7:10's if my hr is in the 150's then I'll kick it up the middle miles... all that being said.... who know what race day will bring... it seams like there is usually more in the tank than I expect... and on race day speed comes from somewhere... and what the heck... I have to end my streak of negative splits eventually.