What do you reckon could be my best hm time?

[DaimYou]

If I really took it seriously?

I'm 45 and currently do hm in c. 1:52. Train 4 times per week, a long slow run of 10-15 miles, a blast at parkrun, reps with club and a hour's fast paced run with club.

I eat reasonably "healthily" but nothing running specific, just 3/4 meals a day of real food including protein, veg and carbs.

About middle of healthy bmi range, so too heavy for my optimum running weight, but still lighter than I've ever been as an adult, although never been overweight.

What do you reckon a good coach/training plan could get from me?

1.52 is amazing. I once heard 2 lbs lost in fat can lead to a 10 second per minute improvement in running times. So if you lost half a stone you could run around 6-8 mins faster in a half marathon without any changes to training or forking out for a trainer.

1:52's not bad but if I could knock a few minutes off, I'd be in the running for a trophy at local races, now I've gone up an age group

I could try a lose half a stone, but I don't know where from or how and still stay nourished enough to run.Whilst I'd still technically be a healthy bmi, I'd be lighter than I was as a slim 13yo

Have you tried running HM with a pacing group?

Or set your time into mapmyrun/running app and it tells you to Spods up or slow down accordingly. You have to pay a few quid for the app tho.

I'm happy I'm running my best time with my current training. I can't run any faster atm something will have to change to do that. I've tried various pace makers and pacing schedules

I think it depends on your blast at parkrun, and how fast that is, it's a lot easier to add endurance if you're just fading more than the norm. But if you don't have the speed in the first place then it's harder to add.

Of course, weight matters hugely. I'm much less fit than I was a couple of years ago, but I'm running exactly the same time in races because I'm 4kg's lighter, still both well in the middle of the healthy bmi.

how long have you been running for, can you devote more time than you already do to running?

as per PP's losing weight would be the obvious route to a faster pace!

Use a pace chart,( free one on runners world) it works out your half marathon from the your other race times ( on the premise you are well trained) what's your 5k pb?

Do you do any strength training? I find a circuits class helpful. I started running about 2 years ago and did a HM last year and one last week. Slightly flatter course, but my HM was 22 mins quicker this year. My strength at plyo exercises has really improved. I can do a lot more burpees before losing the will to live, and that strength helps the running.