Nice to hear !
I am not as fast as you are, but I ran that season 17:42 5 k and 37:00 10 k (18:40+18:20).
Volume is about 75-80 k or (45-50 miles).
Yesterday I ran 4 x 2000 m on the roads with 2 min of recovery:
7:34; 7:22; 7:30 and 7:09 Felt okay, that wasn't all-out, fourth was harder, but under control.
PS: 1st and 3rd a little bit uphill and 2 and 4 a little bit downhill, that's why difference.
I am still hoping to break 37 min :D I've got last opportunity in october during that season.
Last saturday I ran TT 2 k (3:20 + 3:13), was windy and cold enough, also on sunday I did last longest run 25.5 k.
My last longest LR was in may (13.1 mile), usually I ran about 18-20 k and not every week. If I have a race, so I finish my
LR (2-3 weeks before the race) and do about 14-16 k instead, not more. I think that negatively influences on results.
Same with quality workouts. Usually I do 1 LT workout, about 8 k worth, sometimes that can be 3 x 10 min with 2 min rest
or different variations at 3:40-3:45 min/km pace. And another workout is VO2max or mix.
It might be 15 x 400, 60 s rest or 6 x 800, 2 min rest or 3 weeks ago I did 10 x 400 + 1 k in 3:07, also not all-out.
Tons of info :D
At that moment I think I could run 17:15-17:20 5000, but 10 k goes a little bit harder.