I started running again this summer after about a 6 week break. Before I kicked up my training I typically ran anywhere from 20-35 miles a week (I wasn't very consistent with running every day). I didn't really have much of a variety of what I did, I would just run and go for about 4-6 miles from around 6:40-7:15 pace. I basically just run 5k's and I wanted to get my time down.
About a month a go I decided I wanted to get more anaerobic training into my running. I started doing track intervals on Mondays and Fridays, a good paced run with 4-6 continuous hills afterwards on Wednesdays and recovery days in between with just some easy 4-5 mile runs. I also added in biking on a stationary bike 3-4 days a week a couple of hours after my run.
I can now comfortably run 4 miles at about a 6:40 pace and this was my most recent track workout:
800 (2:43)
600 (1:55)
400 (1.11,1:12)
300 (0:50,0:47)
I have a 5k race on Thursday and I honestly have no idea what my time will be like and how much I have improved. The last 5k I ran was in September and I ran a 19:39 on a grass course in the rain with puddles that got as deep as my calf and mud about every other step.
I would like to hear everyone's thoughts on what time I am capable of running and whether I have improved a significant amount or not.
Thank you.