Nice one Duncan. 28:30 is perfectly respectable. If you do want to start getting that down a bit more easily, my advice would be to start doing one longer run a week, and also some intervals. When I did nothing but 5K runs, i was stuck around the 27-28 minute mark for ages. Once you start running longer and quicker in intervals, you'll notice your fitness shoots up in no time.

Intervals don't have to be anything too flash, you could do something like 500m at 5:10 per km pace, then walk for 60 seconds, then do that a few times. Jon's the expert, but you want to run faster than your target time pace, and build in some rest breaks. Then you start to reduce the rest breaks eack week, so your body gets more used to running at that pace.

Starting my plan to get my 5K down to 22 mins tonight, then got a 10K in Leicester on Sunday.

It's really up to you. On three days a week, I'd maybe an easy 5K, intervals appropriate to your level on a separate day, then start extending your other 5K gradually over the next few weeks, so do 6K next week, 7K the week after etc.

My typical week is something like this:

Sunday or Monday - long run 8-10K

Wednesday - intervals. 1K warm up, 5K worth of intervals (however you break them up but will include some walking/slow jogging to recover), then 1K slow easy run to finish

Thursday - Easy 5K

Saturday - 5K parkrun at my highest pace

New parkrun pb today, 23:27. Happy with that, as it was windy as chuff as it's right in your face after the turn round.