I ran sub 17 in high school cross country, but that was a long long time ago. Never thought I would be in the ballpark again, but ran 18:07 in a sprint tri today. I'm wondering how far off I might be, in a standalone 5k, from sub 17.

Relevant info:

-the run course today was rolling, and had a lot of turns. It was 3.06 mi based on my garmin but went under some heavy foliage so may be accurate.
-i biked hard on a hilly course with some pretty big efforts. Didn't "save" anything for the run.
-if I go for the sub 17 I would look for a flat and fast course (hey i'll take any help I can get!)

I haven't done a standalone running race in a couple years, so just wondering what this might equate to, and what additional training I might need to put in to get this done.

I'd wager if you did open 5k you are in the low 17:20's time frame. If the gps was accurate, your looking at additional 80m (which is probaly 18s.

If it was accurate 5k of 18:07, i'd still bet you could look for 45s fairly accurate open 5k.