I'm looking for some advice as to what time I should target for an upcoming 4-Mile race.
I'm in my late 20's, have not ran much over the previous 10 years however was a decent runner in high school (4:30 Mile, 16:30 5k).
I've been riding an indoor exercise bike for the past couple of years and feel that my cardio is in excellent shape (possibly as good as it was in high school).
I began training for this race about a month ago and my training has consisted of 2-3 runs per week with indoor cycling on the days off (5-6 total workouts per week).
My runs have been 5-7.5 miles in length at around a 7:00 pace. The specific workout that I have been doing involves a warmup and then 1.5 mile repeats with about a 30 second break between. I'll do this until something starts to feel uncomfortable.
The cardio is completely manageable, I just feel little pains in my knees or feet which I do not want to become injuries so I stop before things get too uncomfortable.
The race is coming up shortly and I feel healthy and ready to rip it but I am wondering what pace I should target.
My intuition is to start around a 7 minute pace and cut it down if I am feeling good but maybe thats too conservative?
Thank you in advanced.