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running about 7:30 on average right now for 4.5mi races, will test my 5K speed in two weeks

I’m actually gunning to run a 4 minute mile, but I need to hit this milestone first. I used to run track and cross country in highschool, but now that I’m sitting in front of a computer all day long 5 days a week, I’m grossly out of shape! Setting this goal will help get me off my a$$!