2:30 marathoner moving forward

I would suggest doing all-out hill sprints (100 - 150 meters). It will do wonders for your speed.

Got it. All out; as in I’m dead by the top and need to lie down and can only do 5 times up, or just fast enough so I can walk back down and do maybe 10-15 times up?

I had to work in a small town for a while and the running trail was pretty bad with lots of roots. So I would go to the university with like a 150 meter ramp in the stadium and worked up to around 20 to 25 uphill sprints. These were really hard but I developed really great speed. I would suggest finding any uphill and just run them really hard.

Thanks, I’ll give it a go

2:27 is pretty impressive.
For every runner there comes the point in time where you realize that your PRs are set.
It's different for everyone I'm sure but I think it's healthy to step back from the performance driven running and enjoy running in other forms.

You've got a solid base due to that high mileage, and your endurance is likely top-notch because of it. If you are looking to get sub-15 in the 5k, you need to work on speed. 200m repeats won't get you there. High mileage won't get you there. Consider lowering your mileage to a point where you can handle a higher volume of longer reps of speedwork without injury. Try something like 4 sets of 1600m (or slightly longer) at goal pace with full recovery. Then either add to the distance or add more reps, and shorten your recovery time. To break 15, you will need to be able to run fast on tired legs, so if my suggestion doesn't work for you, consider an alternate plan that lets you do that.

Agree with the hill reps & agree with a lot of this (maybe minus 4xmile- that's the hardest 5k workout out there, no way to progress it & 3x is probably fine).

The best way to run sub-15:00 pace is to run sub-15:00 pace. When is the last time you did a 12-16 week dedicated 5k block? 1 VO2 max workout/week @ sub-15:00 pace. Cycle through stuff like: 12-16 x 400, 10 x 600, 6-7 x 800, 5-6 x 1k, 4-5 x 1200, 3 x 1600. Do some over/under distance stuff too -- faster 150s-300s, & reps up to 600 @ 3k pace, and tempo/threshold stuff. 4 workouts every 2 weeks -- 2 VO2, 1 under distance, 1 over, ez & shorter than you're used to long run, ez & shorter than you're used to daily runs.

What you can do in a 12-16 week block is to hit those VO2 workouts early in the build with decent rest and then repeat on less rest as you get closer to a race. Race selection matters for you. Find a college meet that will allow you to run unattached and has a 5k with some depth at that time. Think about time of year/weather. Find something in the spring so it's not too hot. Try to find a place that isn't usually too windy. Then let it rip.

You've got to work on speed just for self respect. Random teenage girls and fat old men easily break 30 seconds over 200m.

10-15 times. you don't want to hurt yourself

and not all out all out. think mile-800 speed

You're not going "all-out" if you can run 150 meters uphill.

Thanks for all the advice.

I’ve been reading a lot of old post from here (5x60m etc.) and also wonder how much it would do for my speed. Would you either do it completely by itself inplace of a longer tempo workout, or after an easy run? Few times I’ve tried it I’ve done in by itself, and I also am not sure of the intensity or the feel. Is it all out/absolute max? I feel I tense up a lot, and just run ‘tough’

You can if they take you 10 seconds or slightly longer. The hill I use is around 12 seconds for me and besides the 1st 3 or 4, they are all-out. I do 20 or more. This obviously requires a pretty full recovery. Otherwise they give you a big aerobic/anaerobic stimulus, less neuro/muscular stimulus, and are not all-out. If they are short enough AND the recovery is long enough, the effect is sort of like weightlifting. Your legs feel tired, which is different than your whole body being tired as you experience when you stress your cardiovascular system to the extreme in a tempo run, long intervals, or race.

Well, cut some mileage would do you just fine. You don't have to run 120-130 mpw to run faster than 2:27. You would do great on half that mileage. I say 60-80 mpw would get you a better faster marathoner. If you want pro coach help just send me a message.

The old slogan ' It's not mainly about how many miles you run, it's more about how you run your miles' is a very good one. 🧙🏼‍♂️🖐🇸🇪🧙🏼‍♂️🇸🇪

You're a fast hobby jogger; do whatever you want.

Honestly, if you were thinking you’re under performing in the short stuff you aren’t— a really well trained 2:27 guy doesn’t need to be breaking 15 in the 5k. It’s not just one thing, it’s everything— Hills are part of the equation, but I would also focus on notching your LT pace down. Work on maximizing fueling if you haven’t.

OP, why are you moving forward?

If you want pro coach help just avoid this scammer.

That's a lot of yapping, but you're still not getting anywhere close to 150 meters.