I live and train at 6200 feet just north of Colorado Springs my recent major workouts are as follows:
3x600 300m jog averaging 48
1200, 1000, 800, 600, 400
4:15, 3:30, 2:48, 1:56, 59 ( 2min between each) ( all intervals we're easy 5k pace except the last 400 which was a slow build)
11-12 mile long runs once a week at 6:35 avg pace altitude adjusted roughly 6:20 pace
Averaging about 45 miles a week
2 mile threshold with 4x200 (11:40, 30.7,30.5,30.5,29.5)
I do lots of relaxed 45-50 minute runs around 7 flat pace adjusted 6:40-6:45 pace with 4x100m strides at 14.0 after
Also recently have run 800m at 2:10 followed by 100 m jog and then a 300m at 47.
I am having a tough time figuring out my potential as I have only lived at altitude a year, and spent some time off with an injury. I was a 3:55 1500m , 1:57 800m runner prior to this never have been a strong 5k runner with a PB 16:30