I need to pick up a little bit of speed to make the age grade national standard for the distance, a stretch goal for the upcoming year.
I wold like to tailor either the 10K or 1/2Marathon plan to make my goal attempt. My thoughts are to either add to endurance work (long runs) to the 10k plan or to substitute some of the weekly runs with additional speed work at the expense of the long runs to the 1/2Marathon plan.
Appreciate any suggestions as to how I might proceed.
Charles, for sure I would use the HM plan, and maybe just the Level 0 or Level 1. I don’t know that you even need to modify it that much. Since the event will take you over an hour (I assume) it really falls into the HM low Zone 3 type pacing.