I'm in a $50/dinner bet with a friend over a local 5k coming up a month from now. fast course and competitive race, hoping I don't get crushed so I'm pulling out all the stops and need some advice as I've never trained for a 5k before
since my state track meet senior year I haven't ran more than a mile or so at a time or done any track workouts (bad case of burnout), but I haven't gained any weight and still lift regularly
* I have track PRs of 50.6/1:55/4:27/9:50 from a year ago.
* I only ran the 3200 once
* never ran XC but off my mile/3200 I think it's safe to say I could have easily gone sub-17 on a good course back when I was in running shape
anyone have a short-term training plan or general advice? I'm thinking a steady buildup to 30mpw starting at 20 with some basic intervals on the track.
I went out for my first run yesterday (4 miler @ 7:45-8) and felt pretty terrible but it was a solid rust-buster and I'm not that sore today.