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I've a 5K at the end of April and a HM mid May - looking for any advice on the best way to increase my pace reasonably.
38, 5"11", 83Kg/13st1 (from 14st11 early last year), running for 3 years (2-3 months of each year only) and started again properly in Feb) completed 4 HM, 1 FM races
Training currently only 3-4 times/week with no other excercise, ~25-30 miles (just recently ramped up to this and plan to go slowly higher), LSR up at 9-12 miles at 9:15-9:30 conversational pace. Hilly HM race last week with PB of 1:45, last month 10K PB of 47:48 and I just had my LT measured (as a byproduct of taking part in a sports science trial at work) and it started rising between 12 km/h and 13 km/h (only did 1 km/h increases for 3 min each from 9-15 km/h) I imagine around 7:45 pace. Main aim Berlin Marathon at the end of Sept.
I have real trouble running any faster than 7:45 pace, and anything under 8:00 drifts up unless I really focus.
Assuming I try to train optimally to increase my LT, how long does this take? 2 months or 6 months to see a decent improvement? I was thinking of P&D up to 55 miles plan starting after the May HM, with some variation on the RW Band 2 (1:25-1:50) HM plan leading up to the HM.
I'd hope to see a sub 1:40 HM by May and a sub 3:50 marathon as a realistic goal (is it? )
I've also got my eye the April 5K as I've not really raced one before (24:08 PB in training) and find that distance/speed unpleasant - I imagine upping my LT would help a lot here?
Any idea what is realistic in the short to medium term? Cheers.