I did these workouts: 7 x 1k @2:50 2:30 minutes rest; 1 x 2k/1500/1k - 2:49 pace 4 minutes rest; 3 x 1k - 2:40/2:38 and 2 x 500 74@ with 3 minutes rest ; 3 x 2k - 2:51 pace average. None of these workouts were all out. I'm a 1500/5k, so I have decent endurance speed like: 10/12 x 400 62/63 average 1-minute rest; 4 x 500 71/72 4 minutes rest; I recently did a workout that was just 1 x 1k 2:40 easily and 1 x 500 in 68”. I don't have a 5k pb because I never ran this distance. My mileage is like 45/50 per week, my training is more focused on quality then quantity. What do you think?