For a fitness challenge thing we're doing at work, I need to set a goal that I want to hit at the end of September. I really haven't run well or consistently in maybe three years, and even then I was focused more on speed (800, mile), but for this program it's a 5k.
Since starting to run again a few weeks ago, just to get my legs moving basically, I'm hover around 23:45 for very controlled training runs. Haven't really put in a hard effort yet, as I'm just trying to ramp up milage without getting hurt.
Now that I'm having some luck being healthy and consistent, I plan on setting some longer term goals, probably to do some actual racing next year, so I won't ever really push that hard this summer.
So for being a slow 26 year old, what's a reasonable amount of time I could drop just as a side affect of running base miles and some strength work for a summer? 2 minutes? Could I get below 20? I've kind of lost all sense for how much progress can be made in 5 months. This is obvious just for a dumb work thing, but I'd like to be in the ballpark.