Averaging 30 miles per week + cross training
Pretty comfortable doing 5 mile tempo runs around 6 min pace
Recent workouts:
5x 1000 in 3:32 with 90 sec walking recovery
10x 400 in 80-81 with 60 sec walking recovery + 1 mile in 5:30 pretty controlled
Late 40's, had some injuries, hence the relatively low mileage
Thankyou