About 4 years ago I ran 18:12 . (I was only running 20-25 miles a week but also swimming and cycling) Last year I made a serious attempt to pr but the best I could come up with was 18:38 . I've decided to up the miles and I've been doing about 40 per week for the past 2 months. Last month I ran a 18:22 5k ( but the coarse was short by .05 ) .
My key workouts:
12x400 1 minute standing rest , I've got it down to an 81 sec. Avg .
2 x 2miles 6:15-6-20 pace
I was doing my "easy runs " at a 7:30-7:45 pace but after reading some of these threads I've slowed it down to about an 8:30 .
Next 5k is June 4th what are your thoughts am I ready for sub 18? ?