I used to be a distance runner (2:51 marathon PR). About 2 years ago, I've switched to powerlifting and have been averaging 5-10mpw mostly for weight control and heart health benefits. 5'10" and 171lbs @ 17% bodyfat.
Today my daughter asked me to run a 5k with her for a school fundraiser in early August - exactly 5 weeks + 1 day from now. For some reason, this completely reignited the running spirit inside of me.
Realistically, I'd be looking at a ~25minute 5k if I ran it today.
The question is: how the hell do I prepare for this race in 5 weeks? Can I get into the 22-23min range by then? What's the best way to balance results and injury risk?