I was wondering if you could please give me some advice.
I normally run 3, 4 and sometimes 5 days per week. I am not experienced at all, I just run because I like it, but I don't know how to train or what exactly do in order to improve.
It's being now around 5 years that I run, with some time off from time to time (due to injuries, or lack of self motivation, etc). I have joined some races (10km), where my goal is of course only to reach the finish line, and that's it.
This time I would like to run a half marathon that is in october, and I would like to start preparing myself from now on. I would like to start by improving my speed for around 9 weeks, and then spend around 14 weeks preparing only for the 1/2 marathon.
I am not sure how to improve my pace, since it is and has being really slow (don't laugh, but around 7min/km). I can run at a faster pace (5'40'') for 20 minutes or so, and I don't feel any pain, and I don't end up completely exhausted, but ... I wonder if that's ok to do it, so, I normally try to keep my heart rate as low as possible.
I am 29 years old, 1.60m height, and weight 56kg. My HR at rest is 58, and when I run I try to keep my HR at around 165. If I run at a faster pace, my HR usually goes up to 190. I normally run easy on Saturdays, long run on Sundays, easy on Tuesdays, a bit hilly on Wednesdays, and a bit harder on Thursdays. If I miss a day, I don't compensate it in any way, since I do it just for fun, not as a punishment
Besides the running, I usually try to do some fitness 2 times per week (something easy, though). I also eat healthy, but a lot hehe (probably more than 2k calories per day).
So, my questions are:
1- should I follow your sub 50 plan in order to speed up my pace?
2- if yes, what happens with my HR? is it ok if it goes sky high as usual?
3- what should be my HR during trainings? a different HR for the different days (e.g. medium for long run, low for easy, high sometimes)?
4- knowing my current pace, is it possible to reduce it to 5'40''? or should I just leave with the fact that I am slow as a turtle?
5- if I achieve to reduce my pace, what would you recommend me for training to the half marathon?
6- in general, what would you recommend me to do?
Sorry for the too many questions, I just don't know who to ask them to, and you seam like the perfect person to ask
Thanks in advance for any advice you can give me.