Predict my 5k based on the info given.
Former collegiate runner who is nowhere near shape he was in 3-4 years ago
15-25 mpw majority of it starting at 7-730 down to 530-545 pace, occasional tempo, typically 3-6% incline.
After long break from running I ran 2817 in october for an 8k (ran 25-35 mpw for the last 3 weeks leading up to race), been training sporacdically since...yesterday ran 5 miles- 1 warmup, 2 in 1057, 800 rest, 800 in 240, 400 rest, 400 in 78, 400 rest, 400 in 76, 400 jog-felt relatively easy
I have no real plan, I just run until I dont feel like it anymore and call it a day. Typically 5k-6 miles a few times a week. Every run is cutdown in pace.