I know i am slow for letsrun standards but i have a 10k race in a month and want a reality check.
Background: 32yo male, overweight all my life before started running a few years ago. I have done a few halfs and marathons but nothing too serious. Last year, I ran 1:29 for half then took a break from running until january. The last two months, i built back to around 40 mpw, mostly easy runs and fartlek once a week (no workouts yet).
This year i decided to focus on 5k/10ks. Since i never raced a 5k before, today i thought wtf i was going time trialed one. I ran 19:27 (1k splits: 3:49, 3:56, 3:51, 3:56, 3:54) on a flat out-n-back gravel trail. It felt hard running solo. I know I dont have a proper buildup yet but is sub-40min 10k possible in a month? And what workouts should i do in next 4 weeks? Thanks.