Background:
27, male, 6'0", 175 lbs currently, college racing weight was 160. PR's of 47.2, 1:49, 3:48. Currently in 16:35 5k shape on a somewhat hilly course. Only 5k I ever ran in college, I ran 15:50 on a very hilly course, and ran 2:25 2 weeks later in the K on just relaxed runs and tempo work.
Training:
Running like 3 days a week at the moment (sometimes 2, sometimes 4), about 40 minutes each day. No strength training, and not watching what I eat.
Goal:
My college team is having an intrasquad race that is 3000m. Race is in late September. Alumni race. There are a handful of guys that stay in shape, and it's scored cross country style. Alumni are split onto 2 teams, and typically will matter for scoring. Race is typically won in 8:50-9:00. My goal is to finish around 5-7th place, which will typically take 9:15. What do I need to do to get there in 2 months?