No previous attempts since last track season, I am only averaging like 25-30 miles a week. This week is a down week with some hill sprints to try and recover from the week long flu. I've run 4:04 for 1500m outdoors and 8:52 for 3000m, The 3000m was definitely a bad day and I know I can do better than that. That season I wasn't very focused and disapponited myself. My long run is about 8-9 miles ish. I don't do them very often as coach emphasizes a lot of short and faster stuff for track season.
Well if you're running a 1500 I guess just try and PR/push 4:00
For the 3000, Jack Daniels has 15:00 as equivalent to 8:37. I would try and at least get your 3K to the low 8:4X's if not better, especially with that 1500m time and the last 3K being a bad day.
If an athlete can't run 3K at 2:55 (to break 8:45) then trying to run 2:59's for 5K will be very tough. Not impossible, but on lower mileage maybe
Good luck!
I've done 1k repeats at about 2:48-2:52 multiple times. not sure if thats helpful, I'll definitely aim for 8:4x though. Probably 4:00-4:02 considering I haven't had much speedwork.