My mile PR is 5:16, set last year. I just PRd my 5K last week at 17:38, previous was 18:01 set last year. I average between 50-55MPW.
I want to do Jack Daniels 45 MPW, just add in mileage where I can to reach 55MPW.
Ultimately, my question is, how much time can I expect to improve over a span of 12-18 weeks of training? Is it reasonable to think I will be able to go sub 5 minutes?