Training for 5K

If you check out running websites and pay a visit to a large local bookstore, you'll find most references will include speed training about once a week. As a long-distance runner I don't particularly like speed training (not my favorite thing to do) But it does help. I run about the same pace as you, and a coach/friend of mine pointed out that when I notice myself slowing down (32 min or slower) it's when i neglect the speedwork (or "intervals", he likes to call them). Try going to a soft track (rubber if possible) and warm up by walking a single lap. Then run 1 lap, and record how fast it took you. Walk another lap, and run one lap, trying to make the same time as the first run. Ten laps (five walk, alternate with five run) is usually plenty. Make sure you use a soft surface like dirt or rubber to reduce knee and ankle impact; and try not to do this drill too often, for the same reason. The following day, do your regular training jog. You'll probably notice your turnovers are faster and you can stay "fresher" longer with less exhaustion. I was able to push down my 5K this way to 27, hope it works the same for you.

Wow, you're an athlete and I envy you. As much as I want to do some sports and athletic activities, but I am incapacitated as I got soft patella. I can't run fast enough to even reach the first base before the ball gets on me. Anyway, my brother is quite an athlete himself. He used to join marathons and with 1000 runners he would end up in the 300th place. But as he practice with it he gradually got faster and surprisingly he gets to the top 10 or 3 places and now he's getting trophies and medals. I think you can also do the same.