Sub 15 5k ready?

No. You have plenty of speed, but these are silly workouts. Have you done any work at 5k pace?

Add a minute to your 7x1k rests and hit them all sub-3.

Your threshold pace should be around 5:10. That 5-mile tempo doesn't make sense.

Is your 5x1600m supposed to be threshold work or vo2max? I'm not sure what you're trying to accomplish here.

For reference, when I broke 15:00 (3:59 1500m pr), I was doing the following:

4-mile tempo, 4 min rest, 2-mile tempo all @ 5:10 pace

4x1600m @ 4:42-4:44, 4:00 rests

Thanks for your answer.

I have been doing some vo2 work as well.

6*800m @ 2:17 on dirt with 3min rest. Also 5*1000m on track with increasing rest from 90sec to 3min starting at 2:59 cutting down to 2:50.

Maybe should have included those workout in the first post...

With those workouts in mind, is it possible?

I feel like too many people now try to validate what they are capable of in racing through hitting certain times in workouts and training. "I'm training faster than him and he's sub 15, so I should be sub 15 too." Not saying you're doing that, but I just see it a lot and thought it relates to the subject. People need to learn how to train by feel more and let the races happen. More often than not, the problem is that people just want the confidence from running certain workouts so they are not afraid of race pace once they toe the line. I find it to be counterproductive most of the time.

Here's a video series that I made that gives a pretty detailed picture of what I did for several weeks before breaking 15 for the first time:

http://www.youtube.com/playlist?list=PLlrv2EH9jCr-yil4_LH16EDS7AuLd6OOL

I guarantee that 15:30-15:45 guys could hang in my training somewhat easily (probably until the race pace workouts 1-2 weeks out). Then they'd get pissed that they're not breaking 15 and I am. Everything in my training has a purpose and objective, and I stick to the plan no matter what. To summarize the training, the emphasis was lots of threshold work at 5:30 pace on grass, some decent long runs, and some race pace workouts in the last couple weeks.

That's what worked for me anyways. What works for me is probably a lot different that what works for you considering I don't have much speed. My 1500 PR is 4:07 and top end for a 400 is about 58. Good luck chasing that sub 15.

in the weeks leading up to a 14:51 did these sessions. First 5k of the year in Mid March (first outdoor meet).

-Hilly 6 mile tempo in snow, 5:32 average pace.

-6x1k from 3:01 down to 2:51, 400 jog recovery

-7x800 averaging 2:19 with 90 second standing recovery

-13 mile long run

-10x400 averaging 65.3 with 60 seconds recovery

was definitely more of a 1500m runner and had the same PR. I was probably in 3:58ish shape when I ran 14:51. I think you will sneak under.

Thanks for posting this. I really like your channel and am already learning a lot from it.

For what it is worth I managed to run 14:53. Held 3:00min/km pace the first 4km before I unleashed it. Felt easy.