Pr's -
800 - 2:08
1600 - 4:57
Last Year's 5k - 19:19 (injury, inconsistent summer training)
My last interval workout was 6x1000m at a little under 3:45 (10-15 seconds away from goal mile pace) with a 1-2 minute jog/walk in between. My long runs are usually 7 miles at a low 7 minute pace, probably 7:10 to be exact. I'm not too sure if sub 18 is a realistic goal.