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Some details about me: 27yr old male, 180cm, 76kg. Very little recent running or endurance training so I'm out of fitness, but a fair amount of training and experience in my teens so I know what it feels like to be fit and have the psychological advantage of having done this before. I ran a half marathon aged 17, my time was 1:34:00.
I've entered a HM in February, my target is 1:30:00.
I am following this training:
page 4, intermediate training.
To run 1:30 I'll need to run 4:15 mins per km. What I'd like to know is:
how many minutes per km should I be running for each run? How many mins/km for
Should the quality be quicker than 4:15 so I can comfortably do 4:15 come race time? Or exactly at 4:15? How quick should the long run be (I've no idea where to even start applying common sense to that)? And the hard run should hilly I realise but roughly how quick?
I want to make sure my training is hard enough to reach 1:30 come race day but not sure what "hard enough" means with respect to the above training.
Many thanks in advance for your words of wisdom!