Female 40 currently only running 15 to 20 mpw. Lifetime pr on 30 mpw 20:37 4 yrs ago.
Due to lack of traditional races. Ive been solo timetrialing a 5k once a week around the 24 minute mark. 7:45 pace. Slightly hilly, often a bit humid and about 70 degrees.
I might be closer to 23:00 7:30 pace under ideal conditions on a flat course and good weather and live competition if i were in a real race today
. Recovery pace generally 9:30 to 9:59, most of my runs average about 9:00 pace, starting closer to 930 pace and ending closer to 830 pace