35 year old woman for what it's worth.
Some workouts from the last ~month, in chronological order (averaging about 55 mpw):
- 6 x 800 in 3:01 avg w/ 2 min jog recovery
- 11 mile progression run w/ last 3 miles 7:14, 7:05, 6:50
- 6-mile hard tempo in 40:27
- 10 x 400 in 1:24 avg w/ 1 min jog recovery
- 5-mile hard tempo in 32:56
- 5 x 1000 in 3:53 avg w/ 2 min jog recovery
What do you think I can run in a solo 5k TT based on this?