After a 2015 that gave me PRs of 23:17, 50:40 and 1:57;40 in 5K, 10 K and half on about 30-40 MPW , I had to take about 12 weeks off due to an injury. Over the past 12 weeks , I have gradually been getting my mileage back up with 30 miles last week ( long run currently 9 miles). Most of these miles have been very slow > 11 min/miles which I attribute to the high heat and humidity ( dew points > 74) and lack of aerobic fitness however I have been doing some harder effort hill intervals once a week and an occasional fast finish ( my old 1/2 marathon pace- 9min/mile) for a mile at the end of some of my runs.
I am feeling good and have a 5 k scheduled in 3 weeks and a 1/2 scheduled in
10 weeks but I have no clue on what kind of pace to start these races due to starting back from my injury.
is there some work out I could do to gauge what pace I should start at or should I just go by effort for a few races?
Any help is appreciated. No comments on the slowness of my PRs- Im 50 and have only been consistently running about 3-4 years