My goal is to run a 16;20 5k road race on Monday. I wanted to call upon your expertise in determining how realistic that may be.
I ran 16:45 three weeks ago but it was not a great race. Legs didn't have any pop and I didn't kick, just ran even pace the whole race. In last few months have run 53:30 for a fairly hilly 15k and 34:45 for a flat 10k (a week after the 15k...may have been able to run a little faster otherwise). I can't say that I really hammered either of those races, but the 15k was decent. Both were evenly paced. I think I may need to go out a bit harder at this upcoming 5k as I normally just cruise and pass people throughout the race.
Mileage average this year is 60-65/week with peak at 80. Recent key workouts: 4x1600 with 90 seconds recovery in 5:27, 5:25, 5:25, 5:18
And "Deek's quarters" continuous 3 miles in 16:39 with 8x(:48 200 float, 1:17 400). Also a 1600, 1200, 800, 400 workout with 3-5 minutes recovery in 5:06, 3:42, 2:31, 1:08
There is good competition at Monday's race (last year 30 guys under 16:30), it's a relatively fast course and I'm tapering down these 5 days before the race.
Thoughts and advice?
Many thanks