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@5awyr
Looking at my Pof10,
2014 I ran 19:02 (admittedly at Ashton Court which is basically straight up a hill and back down but very runnable), 2015 18:52 at a race in Eastville Park in Bristol with a bit of climb. Last year I ran 17:54 at Great Lines in Medway which again has a bit of climb but very runnable.
I've not actively targeted 5K as a distance but I find it's quite a good fitness barometer. I had a big step improvement early 2017, where I started regularly training on the roads as well as trails which generally meant getting used to running more miles faster and more consistently, and training with similarly paced people training for a similar goal at the same time.
This year (well since September) I've started doing much more structured workouts, and I've built my mileage up gradually from 30ish to the point where I'm just peaking now at 100 miles pre marathon. The high mileage is still a bit of an experiment which is why I'm very interested in what @juanito is doing at the moment, and I don't know if I'd recommend it (at the moment I seem to be constantly working, running or eating) but between that and the track work it seems to be paying dividends. Once I've recovered post London I'll be building the mileage back to a similar level for a second go at the Ridgeway 86 in August and then will have a bit of a think about where to go from there.