I am 43 and have been running about 4 years. Never had a coach and just follow plans from 80/20 book. My one and only 5k was 3 years ago, i don't race much, where i ran 17:40. I have probably averaged about 50 miles a week for the last 3 years. Last 2 weeks have been 70-70 miles.
These are my recent workouts tues 5x 3 minutes @ 3.10k off 2 minutes. today 8x 90 @ 3.00k off 300 meter jog. last 2 weeks have been the same plus a 32 minute tempo on the Sunday @ 3.45 k.
I have 3 weeks left in the plan. what is an honest race pace i should be shooting for? given my age millage, recent workouts etc..
Tim