First of when you say an 18 km and 39 10k you can do how many seconds as there is a bit of difference etween an 18:00 5k and a 18:59 (sorry if that sounds rude)
Either way looks like your 5k is your best distance compared to the rest
That is the one i use, it could be the current training you do.
How long have you been running? What does the 30 miles consist of ? and at what intensity
I can't advice of specific training maybe someone else will as you are much faster than me.
Still its still a lot to take of in a year but like your enthusiasm
Are you a member of a club that would be good as well
Quite possibly you will need some more miles esp for the 10km (and probably the 5km)
hey im 15 and my 5k time is around the low 18s and i want to try to go sub 17. What should i do to improve my time?
In about the last 9 months my 5k went from 18:30 to 16:40 and 10k from 37:30 to 34:24 so i would say that its achievable. As suggested by JP above, set milestones for yourself along they way. From 39 to 35 is a massive aim to start with. Try to dwindle it down say 30 seconds at a time. I only run about 20km a week if even but I do a lot of swimming and cycling as well which i think helps a lot.
I start with shorter distances at a fast pace. For example working on my pace over 1k. If i want to run 5k in 17 minutes i'll need to able to comfortably run 1k in say 3 minutes so i'll work on that and filter it through longer distances.. say when i reach my 1k aim i'll start working on a slightly slower pace over 2k.. if you do enough training for speed i find stamina takes care of itself over shorter runs like 5k and 10k. i don't think its a training style used much in running but i picked it up from a swimming coach and it made sense for me.
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