Hey guys,
Former D1 sprinter here. Post-collegiate sprinting is sadly not a thing for someone who doesn't run sub-10.3, so I've been doing longer races "for fun." Trained a bit for the fifth avenue mile a month ago, and ran 5:1x purely based on speed. Now I'm looking ahead to the Dash to the Finish 5K, the one held the morning before the NYC marathon.
The Macmillan calculator tells me that my mile time equates to a 18:2x 5k, but given that my background is speed and power, not mileage/aerobic endurance, I presume it'll be much slower. My personal goal is definitely sub-20 and hopefully between 19:00-19:30, would this be plausible? By race day I'll have about two months of half-hearted training under my belt: one 3-mile tempo @ 7:00, one 5-mile long run @ 8:00, one workout of repeat 500s/800s @ 6:20 per week.