@skinnyminimotiv
something i would do in training for my half was that i would start running at 4.5, and every 5 minutes go up .1 mph, and once i got to 5mph 10min then i’m done. then started extending that to every .5 miles go up .1mph, then every .25 miles, then eventually i would just be warming up 4.5 to 5mph then most of my workout was mph
Your plan has a lot better structure than what I’ve used in the past. I really like the subtler gradation between the speed jumps. One thing I’ve noticed is that upping the speed in a big jump during the run means I have to be thinking about the change a lot more to avoid stumbling. What I tend to do is use the end of the run as the start of my speed increase. So with five minutes left I bump up the speed by 0.5 mph. So if the goal is 30 minutes I’d do 25 at the old speed then boost it for the rest. Sort of gives me the feeling like I’m “sprinting” to the finish line. Then depending on how I’m feeling with that I might give it a couple more runs on that breakdown, but then I step it up to the last 10 minutes. Then once that’s comfortable, I do it again. I do the same sort of thing when I stretch out the distance on the treadmill as well, just bumping up the running time by five minutes then using the new time until it’s comfortable. I sort of like it because if I’m going to burn out on the new speed I’m only doing it at the end of the run anyway. I’ve gotten overconfident running with people too often in the past to start fast. :) “Oh you guys are shooting for the two hour half-marathon mark. Well I’ll run with you for the first couple miles then I’ll drop back.” Five miles later I’m walking, my legs are wiped and they’re long gone.