Help! I need Sage like advice. I ran XCODE and track in high school. I never did overly well at XC but had a successful senior year in track. My pentathlon 1500 hovered in the 4:35 range.
I stopped running competitively in college, did the occasional half, once a year or so I would hop in the mill at the gym and run for 2 or 3 weeks to get my 5 mike time under 40 minutes.
I've stayed active, lifting, playing basketball etc. but would really like to start training more, and get a 5K in under 19 minutes. I've run about 25 miles a week for 3 weeks, and did a test mile last Friday (8:25 warm up, 6:35 mile, 8:15 cool down). I ran 8 miles this past Sunday starting at a 8:27 and ran the last 3 at 8-8:05. I've done one tempo, and will start track workouts in 2-3 weeks when my fitness is up.
I'd really like to run a race in mid-July and another in October. What can I do to get myself to that level? I'm 6-4 and 185 right now.