So, thanks for just reading this first of all.
Basically, I'm here because Dyestat can't help me, I'm not in high school anymore.
In high school I ran XC and outdoor as a freshmen, running 24:xx and eventually 12:3x as a first year runner.
By Junior year I was a 17:50/5:00/2:15 guy.
I kinda fell off after that, running similar times in XC and the 800, but never touching my mile best- feeling discouraged over the poor coaching I pretty much gave up my ambitions.
It's now 4 years later and I'm going into my senior year of college. I haven't seriously run in 4 years, and I can hardly run 3 miles at even what would have been a jog back then.
I want to develop a serious training plan but don't know where I should start.
My goals for the year are to return to sub 19/5:20 mile shape.
Would you start training for the mile or the 5k, and where do beginners start in MPW, 14-20 for the first 2 weeks?
Thanks again