Oof. One of those is not like the others. That’s some fast running.
18:30 5k ? That’s midpack men’s HS Varsity. That takes an athletic person to do. You need to be a running optimized athlete to go faster. Women’s collegiate D1 XC is just under that pace.
I’d say for an adult, with running as a secondary activity, 21min is good. Maybe try a 1:45 half marathon.
Everything else… maybe try and finish a full rotation of that P90x workout series.
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