I posted this on LRC, but then realized I would have better luck getting my question answered on Tinman's site.
Basically I wrote that last year I ran a 16:45 5K off of 60-70 hard miles a week (including intervals and tempos). This year, though, I've started developing hip and hamstring issues that prevent me from running that hard. I have had to cut back just to be able to walk around the office.
I recall reading a post from a masters runner who ran 7 miles a day, 5 days a week, and could still run a 16-something 5K. I'm trying to determine what an average daily pace for that schedule should be to run in the mid/high 16 minute range. I would guess I could presently run a 17:30. I've been doing this for the past month:
TR - off
I roll out of bed at 5AM and am out the door by 5:30, still stiff and tired, and for that reason I will no longer run intervals or timed-tempo runs. I start slow, finish a little quicker, with the average pace around 7 minutes. Some runs I end up around 6 minutes for the last mile or two. I run 2 doubles a week, with the second run being a 3-4 mile jog. Total mileage is in the low 40's.
Any idea what pace I should aim for as an average daily training pace to get into the mid 16 range for 5K?