Yeah I know these times aren't ambitious for this board but I just started getting back into running again at the end of December, been going a bit less than a month here - used to do XC in high school, am 29 now.
I recently ran a 5k in 21:15.
For the past 3-4 weeks, I've been running about 40ish MPW --- Monday intervals (6 x .66 mile repeats) .... Thursday - 5 mile tempo .... Saturday a long run of 13 miles. Easy 6-7 mile runs in between.
How long would it take to get into fighting shape, aka an 18:00 - 18:30 5k?
What are the most important workouts to focus on?
VDOT intervals?
Longer or faster threshold runs?
Should I increase base mileage up to 60-70 mpw as soon as possible?