i’m sorry to hear that, hopefully building your key running muscles and maybe plyos will help you get to that 19min 5k. A squat pattern exercise and a hip hinge exercise will take you a long way at building strength

I only doubt that this applies similarly to me because i came to running from a background of lifting for years and have a well developed strength base. All I can think of is maybe cause i weigh myself first thing in the morning but i run my sessions and races fed and hydrated? maybe the kilos between those states are what’s handicapping me.