Just had a quick look at the UK rankings for 1M, outdoor, V45, and nobody has broken 6 minutes yet this year, so when today's result gets uploaded I will be ranked #1 in the country. If team GB need me and are reading this, PM me.
PMJ - 3K & 5 miles at that pace is very tasty indeed. I'd like to aim for 4:59 for the mile.
That is surely a good aim. 80% age grading for me is 5:13 and today was 5:27 so 14 seconds off or I have to beat myself by about 70m. Maybe if I don't run 5 miles beforehand, don't do it in marathon training and take it seriously then it is possible. It is definitely going to become a regular on my calendar.
PMG - Not sure if it's the same for everybody, but Sportshoes provides my running club with a 10% discount code each month. This is working on top of their current 10% off, so really good discounts for the next couple of days.