My goal race is in four weeks.
Background:
27 y/o former mediocre NAIA runner- didn't take running seriously enough in college and have rediscovered my passion for the sport in the past couple years
Ran a tune-up a couple weeks ago at the end of my base phase in exactly 16:00.0 in pouring rain with puddles on the track. I overestimated my fitness and went out a bit fast, as well, so I'm thinking I was in more like low-15:50s shape. PR is actually 15:54 from this July though was probably in better shape than that last fall in a marathon buildup.
Didn't do any 5k-paced work for longer than 400 meters prior to the aforementioned tuneup and am now doing more specific work in my final six weeks
Avg. 55 mpw since the start of the calendar year, avg. 65 mpw in the last 10 weeks.
Recent workouts:
17 miles at 6:35 (last 7 at 6:04)
7 mile fartlek at 5:49 (mostly 6 flat pace with several 300m bursts at 5k pace)
10 miles at 5:42
4 mile tempo at 5:25
10x600m in avg. 1:50 (75 secs jog rest)
18 miles at 6:30 (last 11 at 6:12)
2x3 mile tempo in 16:12 (5:24 pace) and 16:04 (5:21 pace) with 3 minutes jog rest
8x800 at avg. 2:27 (90 secs jog rest)
Am planning to do 7x1k, 6x1200, 4x1600 as final key workouts with a couple tempos of varying lengths, some 1500/3k pace short intervals and maybe one more progressive long run in the last four weeks.
Is breaking 15:30 a reasonable goal? Any other key sessions or things I need to do in the last four weeks?