8x800's w/ 90 second rest all between 3:04-06
This is her first track workout since probably 3-4 years ago. She ran in high school and was an average runner. In the past couple years she has run a couple 5k's in the mid-23's with basic conditioning. Two weeks ago she ran a 1:34 for her first half-marathon with a couple tempos per week and 50-60 minute runs as her training. She hit her 5k per during the race.
She's looking to do a 5k for Thanksgiving and wants to continue training for it.
What do you think she can do based on this workout and her quick running synopsis?
Also, what should her workouts look like to optimize her training over the next month? I don't really know how to do pacing for the opposite sex and used some shoddy idea to figure out what pace she should run tonight based on what I do.