I am slow. By that I mean I have no speed. I am 28 years old and just recently ran 14:58 on a certified 5000 meter road course. But I can't break 60 seconds for the 400, and I can barely run under 29 seconds for 200. My current mile time is 4:31, although I did run a 4:24 once. I ran a 58 second 400 in college along with a 2:01 800, but I was only a 16:08 5K guy then. Now I run 60-70 miles per week with lots of fartleks, tempos, hills and repeats.
What can I do to get fast?? How much faster could I go for 5K if I got some speed??