I have a P.R. of 16:03 on the track (indoor). I was running about 50-55 miles a week for about five weeks before I did this which was the highest I had ever been. I didn't do any speed training and I ran this time on strickly miles.(I got hurt and the rest of the season was downhill after this race) But I have been training with just a base of miles again this summer and have about 3 months of solid training moving up slowly in mileage from the beginning of the summer starting around 40 and I am now at 70 miles a week for the second week in a row. I have done no speed work but I ran a 5k about 6 weeks back as well which I had no intentions of running hard and ran a 17:05 running progressively faster splits every mile (5:40,5:30,5:20-almost all right on the dot) and second place was more than a minute behind me. I felt no pressure and ran comfortably while I spoke to the guy who was leading me through the streets on his bike. If I were to run a 5k today what would you predict me to run?
Other P.R.'s last season
800-2:02
mile-4:28