Hi LRC,
Best 5k = 18:29, set 9 years ago, which is when I was last training hard and consistently.
Current fitness probably similar, based on a recent 3mi tempo at 6:22 pace and 6mi tempo at 6:34 pace.
Plan: Every week a 3mi tempo, a 6mi tempo, and an interval session. Four easy 5 milers at whatever pace I want to run (typically around 9:30-10:30 pace). 3 gym sessions.
Currently running the above, minus one of the 5-milers and the 3 gym sessions. Hope to build to the above plan in 2 months or so, and target sub-18.
Join me in this!