I am 28YO male currently training for a 5 mile race, 2 weeks to go. Fairly new to running. On my pace runs I have my times down to 7:05 per mile for 4 miles with a 1 mile warm up and 1 mile cool down between. Long distance runs are up to 9 miles at 8:33 pace, and doing easy runs of 4 or 5 miles throughout the week at 8:27 pace. Doing 20-25 miles per week. The 7:05 pace is all I can handle for the 4 miles, completely spent afterwards. My goal is to run 33:00 for the 5-miler and I'm curious to see of this is doable with 2 weeks left in training at my current times? Should my pace be 7:05 on race day or should I be pushing it down to 6:40-6:50? Do people typically run faster on race day than in training.
Based on what you're saying, if you're "completely spent" after a training run of 4 miles at 7:05, I think you've got a couple problems. You're probably going too fast for a regular training run. You might do that in a one-off time-trial, but not a regular training run. (Though even "completely spent", you did a 1 mile cooldown. Hmm . . .) And you can't expect to do 5 miles at 6:40 if you're completely spent after 4 miles at 7:05. Yes, people frequently run faster on race day. But they're not that gassed after their training runs, even intervals.
Note that I said "Based on what you're saying". The question is, are you truly done-in after those 4 miles. At this point you will likely find out only by pushing the pace in the race. I would hesitate to do a time-trial this close to the race for fear of injury.