If your goal is HM and less, then my #1 recommendation that I've seen the most progress from by others and myself is the Daniels 5k/10k plan from his 3rd edition book (
Daniels Running Formula).
If your current fitness is 2:05 HM, then the pacing my calculator suggests is:
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The recommendation is 80% of training should be at 10:50 min/mile or slower. Your average pace each week should end up around 11:10 min/mile or so.
Here are some of my favorite scientifically based resources:
Hansons - Principles of pacing, training plan design, during marathon carbohydrate calculations (
Hansons Marathon Method)
Stephen Seiler - Principles of balance in training plans (80% Easy and 20% Hard) (
Seiler; and Fitzgerald -
80/20 Running)
Jack Daniels - Principles of maximum duration training per session, 5K training (
Daniels Running Formula)
Arthur Lydiard - Principles of Specialization
Steve Magness - Principles of Adaptation and Principles of choosing what type of training is best for an individual (
Science of Running)
Jeff Gaudette - Running technique (foot strike, breathing, shoulders, arms, eyesight), Principles of Aerobic and Anaerobic running and why warm-ups are important (runnersconnect.net;
podcast)
Samuele Marcora - Psychobiological Model (motivation and perception of effort) (Countless scientific articles; or Fitzgerald -
How Bad do you want it?)
Benjamin Rapoport - During marathon carbohydrate calculations (
Rapoport)
Timothy Fairchild - Western Australian carbohydrate loading procedure for pre-running carb loading (
Fairchild)
Hadd - Principles of choosing what type of training is best for an individual (
Hadd's Approach to Distance Running)
Pete Magill - 5K training (
Runners World)
Hansons Marathon Method - Luke Humphrey (very informative)
Advanced Marathoning - Pete Pfitzinger (good resource)
Daniel's Running Formula - Jack Daniels (favorite book)
Science of Running - Steve Magness (extremely dense and difficult to read at some times)
Racing Weight Cookbook - Matt Fitzgerald (amazing recipes)
Performance Nutrition for Runners - Matt Fitzgerald (meh, didn't really learn anything)
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