After 20 months and 1400 Klms, running 5K parkrun in 30mins :30sec and a 10K race in 1Hr 3mins -- I am back to running 30second/30second run/walk intervals.
I have made a decision that I will run all future 5 & 10K "races" non-stop - but anything over that I will run and train using run/walk. Last year I did a 14K race and averaged 7:30 per Klm using 2/1 run/walk - so I figure that if I can do the same pace over 21Klm , I can call that an improvement. So far, I have gotten out to 16 Klm longrun but I was starting to doubt my ability to go much further - cardio has been OK but leg strength and stamina have been in doubt. BUT - using Jeff Galloway's latest recomendation to decrease walking AND running times ( at least for the training), yesterday I did a short 7klm at 30:30 ratio at 8 mins per K , I finished feeling that I can easily go further ( which I will on Thursday to 16K) -- but when I ran last Saturday's 5K parkrun non-stop , although I did it very easily in 35 mins ( 7 min per K) and have done it in just a little over 6mins per K, I did not feel at the end that I would have been able to do that 4 times over!!
I have done a 1 mile test run - and found that I can do the mile in 10 minutes - this equates to a 12 minute mile for a HM according to Jeff Galloway and he says that my longrun should therefore be done at 14 minutes per mile -- yesterday's 7K effort was at just under 13 minutes per mile - so if I slow down just a bit more, I now believe that I will get out to 21Klm before my HM in October reasonably easily. Feeling much more confident now. My primary goal time will be 2 hours 37 mins (7:30 per K pace)-- but it would be great ( secondary goal) to achieve sub-2hr30 (7:08 per K pace) --- those 22 seconds difference every K are a BIG stepup though!!!