I am looking at getting my 18 min 29 sec Park Run/5km down closer to sub 18 mins. I will look at doing it bit by bit and do more speed work: intervals and paced runs. Holding 5 mins 40 sec. mile pace would see me achieve sub 18 minutes in Park Run/5km.
I currently run between 20 to 30 miles per week. Gradually increasing mileage towards 40 to 50 miles will see me run better times for 5k, 10k and HM.
Along with sub 18 minute 5k/Park Run. I am looking at running sub 38 mins for 10k, sub 85 minutes for HM.
Increase number of days and then gradually increasing mileage over time + avoiding injury will result in increased fitness and a gradual improvement in running times.
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