1) I'm training for a fall marathon
2) Marathon PR: 2:43 from last fall (1st one)
3) 5k run during last year's marathon buildup: 16:23
4) Marathon Goal: 2:37-39 (will dial in closer to marathon)
5) Been doing easy distance + strides (200s-400s) once a week.
6) Averaged about 45 miles a week for the first 9 months prior to that 5k last year... for the first 7 months of this year prior to this coming 5M, have averaged 65 miles a week (with 3 weeks of 0 averaged in for an injury, so have basically averaged 70+ for the first 7 months of this year).
7) Have NEVER put together a good 5M/8K. PR is only 26:55 from years ago. Haven't run a 5M in ages.
What should I shoot for for this 5M? I have a few weeks, and so will have a few more data points to help me figure out my current fitness (have 2 tempos scheduled and am going to see how 5:50 pace feels for a 5M tempo, and if it feels good, try for 5:50 pace on a 7M tempo next week. If not, will adjust up or down as needed)
I really don't know if I should be thinking under 27:00 or under 28:00. There are a few good sized hills, and will be in hot and humid conditions, so keep that in mind.
Thoughts?