What do you need to go fast?
I just reviewed recent test/baseline results with an Ironman athlete. He improved his 5k time from 23:23 to 21:49 (a 6.7% improvement). This performance predicts a half-marathon improvement of 33 seconds per mile. I have no doubt he'll get it.
We’ve worked together just short of a year.
It takes time to:
All the same training principles I used with this fellow are in my training plans.