I ran an 18:30 5k on the track at the end of march. However, I went out trying to run under 18 so the pacing was not ideal (5:48, 5:55, 6:06).
At the beginning of May I am running another track 5k and I would like to break 18 minutes. I did reduce my mileage slightly after the first 5k (spring break oops), but I think I can do it.
Before the first 5k I was running 40-45 mpw consistently and in the weeks afterwards I ran 35, 35, and 42 miles.
Some workouts since the 5k:
3x(1x1600, 2x200) 1600 at tempo pace (pretty easy), 1st 200 at about mile pace, 2nd 200 faster than mile pace. split: 6:18, 37, 38, 6:17, 39, 38, 6:13, 19, 35. This was a pretty easy workout.
Progression long run: started at 8:00 and cut down every mile for 9 miles to 6:45 for mile 9. 7:25 average. I didn't even mean to do this as a workout, I just felt really good. It was not that difficult
I know neither of these are very good predictor workouts but does it seem like I could break 18?