I am a 46 yo male and ran my first 5K in 10 months this past week in 19:50 and felt like I probably could have pushed my pace little more as I felt great afterwards.
I’ve been running 25 mpw and doing a few days a week of weight training (deadlift, squats, etc.) I don’t do any specific running drills simply 4 to 8 mile runs at 8:00 to 8:45 pace. Sometimes I’ll go for reverse splits starting at 9 minute miles and working down to 7 over 6 miles but no specific speed work or tempo training.
I have a few specific questions. Now that the weather is better I plan on increasing my mileage to 45 mpw, how gradually should I do that?
I know just running at the same pace is sub-optimal, if I want to improve my 5K time what else should I be doing?
I gained a bit of weight over the winter and believe I’ll lose about 15-20 pounds over the summer as I increase my mileage, how much improvement might that gain me? (current weight 175 lbs).
Is it feasible to get down to 18:0x by the fall?
Thanks in advance