Current PR is 19:17, which I ran (on the track) alone 2 days after a 5:18 mile. This was at the end of May. My easy run pace ranges anywhere from 7:30-8:00 per mile. If I'm feeling good it is usually around 7:30-7:40.
Over the past month, I have upped my mileage to around 40mpw from 25mpw to see how much time I can take off my 5K. My comfortable 20-25 minute tempo pace is 6:50/mile or a bit under. I've been running a 3 or 4 mile tempo every week for the past month at this pace. Along with tempo runs, I've also done a few longer workouts like 4x1200m very comfortably at around 6:20-6:30 pace. I haven't done much speed work or goal pace work...maybe a few 400m repeats at 1:20 or under just to get the legs turning over.
So, what do you think? Can I break 19:00?
(My next attempt is a road 5K on the 4th of July, by the way. My goal is to break 19 in that race.)