There is a 5k coming up in one month with a good prize. I got first last year with a 18:20(well, I got beat by a few college guys, but since they couldn't accept the prize, I got to accept it.) This course is pretty hilly.
I'm a former college runner, I gradutated in 06. I've trained off and on since then, nothing like while in college. I've not been able to train much at all during this summer or yet this fall.
I've been running about 10 miles a week(two five mile runs at 7 minute pace). I do commute on my bike every day, so I'm not completely out of shape. I'm guessing I could run around 19 for 5k today, maybe 18:30, on a flat course.
I've got one month to train, what should I do training wise to run the fastest 5k possible?