I'm absolutely no expert, but I'm pretty sure combining medium-long runs and interval sessions for a total of 3-4 exercises a week is the way to go for us normies. During only the ~3 weeks I ran almost every other day I chipped my 11.5 circuit with around three minutes, so the effect is non-questionable... Hitting sub 20m for 5k would require 4 min/km which is a pretty fast pace, but definitely doable
Personally I'm training for somewhat longer distances, eager to complete the local half marathon this September with an alright time, but I'll be sure to try a 5km on the track to see how far away I am from hitting sub 20 as well! For 5k training I would suggest something like the following each week:
> 1x high speed ~30-45 minutes
> 1x slower long run, 60-90 minutes
> 1x intervals, e.g. 4x800m, 6x400m or hill intervals
Kinda forgot to update my log lately due to lack of activity in this topic, but maybe I'll continue updating this after all. Exams are closing in, though, restricting my time, and I fear losing the form I've acquired over the last couple of weeks D:
May 2020| Date | Km | Time | min/km |
| 04.05.20 | 12.73 | 57:09 | 04:29 |
| 07.05.20 | 18.08 | 01:44:02 | 05:45 |
| 11.05.20 | 19.46 | 01:46:14 | 05:27 |
| 15.05.20 | 12.02 | 01:04:27 | 05:22 |
| 21.05.20 | 18.92 | 01:43:58 | 05:30 |
| 28.05.20 | 19.64 | 01:49:40 | 05:35 |
