I'll try to keep this short, while still giving enough details for people to give me a helpful answer.
39, m, 6 feet tall, 168lbs (plan to lose 8-10 pounds over the next 8 weeks...gained some weigh in the last 3 months. Won't be hard to take off). Running for 3.5 years, but finally figuring things out in the last year and a half or so. Still improving a lot. Definitely in better shape than what my PRs indicate, mostly because I've had a couple of unfortunate injuries derail me right before a couple of races. Good times.
Some context: Ran a little over 2000 miles in 2018, but only averaged around 30 miles a week in December. Did a handful of workouts just to hold on to some of my fitness, but probably don't have much accumulated fatigue right now, if any at all, because of the reduced mileage and reduced volume of harder running.
5k PR: 19:42 (6:20 pace) from exactly 1 year ago today. I have a 1 mile PR from June of 2018 of 5:31. I'm definitely more fit than both these PRs, but I don't know by how much. Last week I did a solo time-trail mile of 5:38, without really straining. Just warmed up for a couple miles and blasted off.
Yesterday was the first workout of an 8 week 5k program and I'm trying to figure out where my fitness is right now so I can set training paces and a goal for a February 23rd race.
Here's the workout:
12 x 400m w/200m recoveries. Average: 1:27 (5:50 pace). Felt smooth.
Am I in 18:30 shape right now? Or is 18:30 a good goal to shoot for in 8 weeks? Is there any more relevant information that would help you estimate my fitness?