Going to run a 5k fun run with my gf in April. Did it with her last year and she blew up on the 4 steep hills 183hr on the way out and on the way back. She ran one at her job and only ran it in 31mins on a hot humid day with a hilly course. I checked out marathonguide.com. They said based on my marathon times I could run it in 18:24 which I doubt very much since I never have raced that distance. I think I could run it about 19:25-20:58. I think I would have to have my hr about 181-183.
NSCA, CSCS, NASM. PES, CES
305 for 15 REPS, 470 one rep max BENCH PRESS