Anyone taken a look at this plan to break a sub 2:00 1/2 ? Page 63 of this issue if you haven't. What about if I wanna try and break 1:50 or even 1:45 ? Any suggestions for how to adjust the pacing guidelines they offer in this program ?
Run 30-35MPW with a 10+ mile long run, for a few months, forget any pacing guidelines, 1:45 will be easy for you. You have the speed, just need some endurance. My 5K PR is 24:18 and my HM PR is 151:15, While your 5k is 22:35.
My suggestion would be to use McMillan for pace guidance, and I agree that 1:45 is likely within reach if you have long enough before your race to build up your stamina.
You might try running the last 5k of your long run hard, and see how it compares with your target pace for the half, which is about 8 mins for a 1:45.
PBs since age 60: 5k- 24:36, 10k - 47:17. Half Marathon- 1:42:41.
10 miles (unofficial) 1:16:44.
McMillan site sounds like a good thing to check out - thanks