I spent all winter running 30-40 mpw with 1-2 hard workouts per week. My 5k goal is to run sub 21:20 (I’m 45 years old so that is now fast for me). Most running days are easy effort. My workout days included either 400-600 repeats at medium effort and 1 day per week were treadmill mile repeats. My pace was 7:05-6:58 with a 2 minute rest 3-4 times no problem. I did this for 3 months and finally felt ready for my first 5k last week and felt like hell. First mile was 7:20 and it got worse from there. I had no energy at all. I thought after all if this training all winter (and adding in lifting twice per week) I’d at least run low 22 but ended up running 23:20. Any advice? I plan to take 4-5 days off and ditch the workouts since I have 5ks races coming up. I also work full time and have kids so my recovery isn’t the best.