I started off my freshman season with an average of about 45-50 mpw for 2 months under my belt and continued running 40-45 until around October. I started off shaky by running 19:15, then 19:53. After I got until the groove, ran around 2-3 workouts a week (long run, tempo, repeats), and got more experience and became a better 5k runner. I ran 18:40, 18:15, 18:11, 18:18, and then had a breakthrough when I dropped down to around 35 miles last week and ran 17:43. What would be a reasonable goal to shoot for in 3 weeks time?
Recent workouts:
4 x 1600 w/ 3-4 min rest in 5:16, 5:22, 5:31, 5:27
4 x 800 w/ 2 min rest in 2:35, 2:32, 2:33, 2:28
7 mile run averaging 6:45 all up and down crazy hills (a steep incline for about 1200 meters at one point) finishing with 6:11 last mile