To resurrect this thread:
Did my first races this summer, 7k and 5k twice. These are my results:
7k: 39:55 min (5:34/km)
5k (5.6 actually): 29:10 min (5:08/km)
5k: 26:44 min (5:16/km)
Sadly, I injured myself on 2nd 5k (started too fast, had to walk a bit) and it's been over a month now since I went running
As thread title says, don't neglect rest/recovery
and don't run too fast too soon.
In meantime, I've been hitting gym, just started doing legs again last week and I already feel my leg getting better.