I am wondering what type of 5k i can run off my current training. No speedwork so far, started running in February and ran a 5k in July at 19:13 off of 30 MPW, working up to about 5 6 mile runs a week. My official PR is 19:08 but I blew up hard in thar race as I went out in ~17 pace. Was also off of a 30 day run streak.
The last week I have ran 5 days with 2 days of cycling. I am just base building at the moment, each run has been 10 miles and I have been able to push the pace to 7 30 - 7 45 in all of my runs. I did do 800 and 400 intervals from oct-dec, but now just am focused on building mileage. No other speedwork beside that. Did a 12 mile run at 7 34 on sunday, and have done 2 10 mile runs at 7 30 Monday and today.
What type of 5k can I run in this type of shape?