My key workouts:
12x400 1 minute standing rest , I've got it down to an 81 sec. Avg .
2 x 2miles 6:15-6-20 pace
I was doing my "easy runs " at a 7:30-7:45 pace but after reading some of these threads I've slowed it down to about an 8:30 .
Next 5k is June 4th what are your thoughts am I ready for sub 18? ?