I've been running once a week maybe (5-7 miles around 6:30-7:30 pace) but haven't run in about 2 weeks due to pulling a muscle playing soccer. Felt really slow my first run back today.
I'm targeting a sub 16 5k late summer since I've always wanted to break that barrier (pr from soph yr of college is 16:10). I always have a tough time with distance so I just want some advice on what sorts of workouts would benefit me the most. I'm obviously more speed oriented as you can see by my prs below. What are some bread and butter workouts? What sort of pace should I be hitting on my long runs?
400: 50
800: 1:52
1500: 4:00
5k: 16:10