Thanks for sharing your progress and keep up the fantastic work!  You encourage the rest of us.

I am in total agreement with Len on this. Why would you set such a lofty goal when it takes years, yes years, to train your body to accomplish fast running?

You set up a program but never said what you could do pace wise. Are you at age 40 capable of running 6 minute miles? I am assuming that you realize the mud and obstacles will slow your time down? So, if it is a true 5K you would need to run well under 6:30 pace. Lopping off 2 minutes a mile in one year is an unrealistic goal. Can it be done, sure I suppose, but the possible injuries and discouragement from failing may stop your running career forever and that would not be a good thing. 

I will reiterate what the others said - be realistic and really listen to your body.  It sounds as if you might have a decent base depending on what you have been doing and how often.  To be able to get the numbers you ran, you probably are.  One note though - to constantly do that is to put wear and tear on your body you are not used to.

I am no where near that fast yet - but here is my experience.  Last year, I was running 5ks in about 26+ minutes.  I worked on speed and trained the best I could.  I did my own plan and was constantly battling injuries.  Thighs, shin splints, etc.  At the end of the year, I did a marathon and had issues there as well.  I did not put in the full training because of the injuries and it showed in my performance.

This year, a different story.  I am not trying to go all out and work on speed.  I dialed it back, did longer slow runs and my times are getting faster now - not in the 26's yet for a 5 k, but getting there.  My last 5k was about 28 min.  I have not had any issues with injuries - even the shin splints are gone.

One side note - I know you said this sport is free - it is not.  Shoes are important - get good ones to meet your needs and change them out around the 350 mile (whether they look like it or not)  I like to get my money's worth and it showed in my performance on the road.  Now I track my mileage and will be getting another pair before the September marathon (I just bought a pair, so there you go on the change of mind set.).  My old shoes from last year were worn out as I am noticing aches/ pains not there that were before I switched shoes.

Do what you feel you need to do - but listen to Len and the others - we have learned the hard way and would rather see you stay enthused and keep improving than get discouraged because you were injured.  The times will come as you put in the training and probably quicker for you than others based on your history - but the bones need that time to adjust to the constant pounding.

Did you do the Warrior Dash in Budds Creek Maryland? I hope to do the Warrior Dash there in May of 2012. Looks like so much fun. If I run it, my only two goals are to 1) finish the race 2) not finish in last .

MK