I am 37 years old. Last year I ran mostly trails. Then there was a break of 1.5 months. The last 4 months there are about 140 km per week. During this time, there were 5 longruns 34-36 km. Recent work in the indoor track and field:
4x2000(3.11)/400(2.40), last 2km = 3.06+3.07
8x1000(3.16)/1000(3.42) = 15km (3.28), last 1000 = 3.08
5x3000(3.22)/600(3.00)
After 3 weeks I have to run a half marathon. What pace should I expect? Sorry for my english (google translate)