半马训练的速度

上周开始正式半马训练，按照下面的原则来选择自己的速度。

To find your half-marathon mile pace (HMP) and goal time, take either your…

1) Current 5-K mile pace and add 35 seconds per mile for your HMP and goal time (see chart below).
2) Current 10-K mile pace and add 20 seconds per mile for your HMP.
3) Current marathon mile pace and subtract 20 seconds per mile for your HMP.
Note: If you don't have a current PR for any of the above, simply go to the track or a well-marked flat trail or road and run three miles as fast as you can. Then use the corresponding formula from number 1 above to find your half-marathon per mile pace and goal time.

如果我5k的mile pace是10分钟，那么半马的速度（HMP)就是10分35秒，算10分32秒巴，大约5.7mph. 这样跑完半马要2:17:59。

训练的速度就是
Speedwork Times:
400s--HMP, minus 75 seconds, divided by 4 我的速度9分20秒，6.43mph，400米2分20秒
800s--HMP, minus 65 seconds, divided by 2 我的速度9分30秒，6.32mph，800米4分45秒
1600s--HMP, minus 45 seconds 我的速度9分50秒，6.10mph

Tempo Pace: HMP minus 15 seconds. 我的速度10分20秒，5.76mph

Long Run Pace: HMP + 30 seconds per mile 我的速度11分05秒，5.4mph

今天要跑4x800 speed，累死。