Unfortunately no, I am basically just making things up as I go haha. I don’t use any apps and half the time I don’t use my smart watch. Generally I’ve just been splitting my distance in half, making sure my time is fast enough to meet the half way mark, so example; If I am running 1 mile, by the .5 mark I SHOULD be at the very least, at 4 minutes. If I’m ahead, good. If I’m behind, I speed up. If I’m being serious for once I do the same check at .25 and .75 where I should be at 2 minutes and 6 minutes respectively. I try to push out of my head the notion of “oh I’m ahead I can relax now” and instead try to at the least maintain that speed instead of slowing down. At each check point my only two options I give myself are; maintain speed, or increase speed. This can be difficult due to lack of motivation on any given day of course, and I have tendonitis in both knees, but that is why I set obtainable goals.