I've been hitting low mileage like around 45-50 miles a week. My workout consists of this
Tempo 4 mile treadmill 1.5grade: 5:21 pace
2 mile x2 hilly repeats: 5:14-5:15 pace
400m incline roads x 10 @1:15-1:18
About a month ago I ran a 9:03 3k and 4:45 mile with 40 min rest in between.
Does this goal seem realistic?