Am I underachieving in the 5k based on this workout?

PRDreamer wrote:

5kspecifics wrote:

Yes you definitely are an endurance monster! You'll do great in the 10k and beyond for sure.

As far as 5k, you definitely need to do some more specific speed work to perfect your top-end speed and turn over. How often do you do 400's faster than 5k pace? Maybe try a quicker session @ 70s or under - get yourself uncomfortable. Do some hard all out efforts after tempo runs or other similar workouts too. Say you do a tempo, give yourself a couple minutes rest and then hammer a hard 400 or 600. I feel like you've just gotten too comfortable at your 5k pace that anything faster shocks your system. Get comfortable with being uncomfortable and get some quick speed work done with lower reps and longer rests but higher intensity.

Don't forget your strides too! Work wonders to get that fast pop in your legs after easy days so you don't get too lethargic.

Thanks for this advice. I don't get to a track too often but the last track workout I did was 12x400 with a minute rest and a 2 minute rest every 4th 400 averaging 1:12-1:14. These felt hard but not "shocking the system" I guess. Every 4th 400 I did a relatively fast mile 5:06, 5:13 and 5:12. Now perhaps my pace on my watch was a bit wonky so maybe these miles were closer to 515-518ish pace. But is this the kind of workout I need to do more of for a 5k? Or are you suggesting even more 400s and below at even faster pace? I just always used to think 1k intervals and 400s and miles that are fast but controlled were all I really needed interval wise, and I am not sure how to add in different stimulus without overdoing it.

I train 100% percent alone and have zero guidance really except hitting workouts like these hard so any advice is appreciated. Or links to a advanced 5k plan. 10k is definitely my favorite distance but I would love to break 16 in a 5k one day.