|
Persistence and perseverance. My pacing has improved over the past few years from running a lot (70-85 miles/week) and running measured intervals, where you can get quick feedback. Knowing what 5:30 pace feels like on grass, hills, the track, etc. all takes experience on those surfaces and the more you run the better you’ll become at regulating pace without references.
5:30 pace is 82.5/41.25/20.625 per 400/200/100 respectively. When you’re timing your intervals at what point do you check your pace? How close are you naturally -- without checking your watch at all? If you can get to the point of being able to clip off 41s or 82s without checking your watch (hit split and review post workout) you’re well on your way.
Use gmap-pedometer or a similar service to measure intervals along your 2 mile route. Use these measured intervals to experience what 5:30 pace feels like up hills, down hills, on sand/grass/etc.
Hope this helps!
|