Like many on here, corona screwed my racing plans this year. I've just spent the last three months building a bigger base, from averaging 40 to 60 miles a week with mainly easy running and the odd tempo here and there. Ran a 5k time trial today in 19:50. I now have 8 weeks to focus on the 5k before taking a couple of weeks off before starting a 16-week block for the Valencia marathon in December. How much can i knock off my 5km time now with two speed sessions a week in a dedicated 5k plan for the next 8 weeks? What's reasonable to expect here?
Thanks in advance!