Reduce 5k time in two weeks

Question
I am 39 years old and I have been running 5k races since October of last year. The winter was fairly harsh for Texas and my training suffered. My best time prior to bad weather was in Decemember when I ran 22:56 for 3.25mile race. Fairly hilly course for Dallas area in Texas. I have been running off and on again since. I ran a 3.1 mile race two weeks ago and ran a 23:34. I am planning on running another race on June 4th. I would like to reduce my time as much as possible. Hopefully sub 22min. I have been running 3-6 miles daily with some hills. What can I do to (if anything) to reach my goal. My last race I was at 6:39 for the first mile, then 14:40 for mile two and then 23:34 at 3.1 mile mark. Thank you for your assistance. Jeff

Answer
Hi Jeff
You need more strength.Your 6:39 is a 20:13 5k pace and your 2nd mile was 8:00 and you slowed to about 8:30 to 8:45 for the last 1.2 miles.With 2 weeks to go you don't have a lot of time so I'll give you 2 big workouts separated 5/21 and 5/26.First warm up about 30 minutes easy including 4 easy strides.then just walk for about 10 minutes to recover from the warm up and your set to start the workout of 7x 800m with a 200m walk jog then a 20min cool down after workout.Rest of week just easy running with strides at end of 5x 75m.Take the day off 2 days before race and don't eat anything 4hrs before race and if it is a morning race eat lightly clean foods the night before no meat or heavy protein.Any questions just get in touch or call me here in albuquerque NM any time if you like.web site has contact info.

All the best

John