Original poster wanted to know if he could improve his 5K time by more than 2 minutes. I wanted to bookmark it here so I could find it later.
The initial points:
- Ramp up mileage to about 35 miles per week.
- Run mid-week 6 x 800m intervals at current 5k pace with 400m recovery jogs.
- Run a long run of at least 12 miles with a fast finish (last 2-4 miles).
His result after training was going from a time of 22:55 to 20:30 with about a month of training.