Sub 17 fitness = what workouts?

Yes, trying to break 17. Current Pb is 17'04. Feel in better shape than when I ran the 17'04, but today's session in the wind has me bit unsure. I was expecting to do 3'18 for the 1km intervals but conditions were very taxing running along the straights.

Agreed, those workouts point to being under 17:00 shape, the best being the 4x1600. I’m prob low-17 shape right now and I could do all but the 4x1600.

I’d be surprised if you didn’t break 17. On a good day I’m guessing by a fair margin.

My last key workout about 10 days out from my 5K TT in which I broke 17' last January was 6x1000m w/ 400m jog + 2 x 200m.

I averaged 3:28.25 (3:29.5, 3:27.7, 3:29.4, 3:30.3, 3:27.4, 3:25.2). The 400m jog took between 2'4"-2'25".

The 200's were done in 32.2 and 32.1

So I did a 5km at the trak today and despite feeling sluggish last few days managed to run 16'55. The interval session on weekend in the strong winds took it out of me. Nonetheless I'm suprised and grateful that I managed to get sub17. Mind you all my track sessions have been well controlled and never felt I've overdone it, but the last one cooked me a bit.

Nevermind.

Splits were fairly consistent and will give it another crack in a week or so once feeling good again and will aim for 16'45. I believe I have it in me based on last few track sessions.

Jumping onto this thread. I've run under 17:05 a few times but never managed to get under 17. I'm going to give it another go before Christmas. I'm coming off a two week break after running a half marathon so I have a good base. If I really want to focus on the 5k for the next couple of months, what kind of schedule would you recommend? Two work outs each week, one speed (400 reps), one tempo (4 miles continuous)?

And what about the long run? How long and what sort of intensity. I was thinking of taking it down to 10 miles at MP (6:15 pace) every week.