Consistent 25 mpw. Last 2 weeks have been around 35. Easy pace is like 8:10 if that helps. Ran a 1000m and 400m workout today and did way better than I thought. It was 4 sets of 1000m, 1 minute rest, 400m, like 5 minutes rest. My coach had a sheet that said a 19:40 5k was approximately 3:45 for the 1000m's and 76 for the 400m's and 19:40 was my goal. Ended up running 3:41, 77, 3:38, 77, 3:33, 76, 3:30, 73. The 400m's were a little slow because the low rest and I have bad leg speed. The 1k's felt easy as hell until the last one, like I was breathing through my nose on my 3:38.
Obviously I don't think I can run a sub 19 right now but you think I could run 19:20 or lower with that kind of workout? If any more information is needed then I can give it. I think I'm ready to have a breakout race.