would like to break 19 for the 5k having a thanksgiving turkey trot as my goal race (34 yo male, former d1).
returned to running in late 2014 after 10 year+ hiatus. in 2015 pb's were 19:56 5k and 42:40 10k. 2016 ive run a marathon, 3 half marathons (pb 1:31), 10k (41:13), 5ks (pb 19:13). would like to break 19 next month; preferably go under 18:40.
been doing ~45 mpw since marathon (early september). toughest workout effort wise has been 3 x mile (5:49, 5:51, 5:53) w/ 4 min jog. have also done 12 x 400 @ 86 avg w 200 jog. if these workouts won't get me there, what will?