Working from 50 to 70ish miles a week depending on how body feels, doubles mixed in. Is slowing down 30ish seconds a mile at first normal when making a jump? Asking generically on purpose.
If my pace does matter, I am going from 8:30-8:50/9:00ish (female, 19:39 5k PR). I am spending more time on my feet than someone going 7 min pace for 70 miles, so trying to be careful as far as possible injury.