So with my race yesterday, I'm establishing my target zones for my running speed workouts. I'll keep these until I run in the Palm Springs Half-Marathon on 2/13...and hopefully adjust them to be a bit more challenging:
400s: 1:40
800s: 3:25
1000s: 4:25
1200s: 5:20
1600s: 7:15
My tempo runs will be 7:50-8:10/mile and my tempo intervals (like 10-15 minute intervals) will be at a 7:45-7:55/mile pace.
Right now my Vdot indicates that I'm capable of running a 1:46 half-marathon and a 3:44 full marathon.
Of-course these are open run times--my triathlon run splits would of-course be slower....
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