Hi, I'm running a 5K the first weekend of November. Planning to do some event-specific training over the coming weeks in order to run a decent time.
I'm a former D1 collegiate sprinter (100/200) so definitely have the wrong types of muscle and the wrong energy systems right now. I have no plans to quit lifting (currently at 160lbs, 7% bf), just looking to improve my aerobic capacity and endurance to go at it.
I did run a 5:1x mile a few weeks back - the thing is, the MacMillan calculator tells me that that equates to a 18:2x 5K / 5:5x pace which seems too fast. Given my running background, what kind of time should I be realistically aiming for, and what are some staple workouts I can use?
Working full-time so can't run too often (goal is 3-4 times a week), and right now my combination is one day of repeat 800s/1Ks, one day of a 3-mile tempo run + fast strides, and one day of a 5-mile aerobic run.