My team does 4x1600 at 4:20 on 90 seconds rest and most of us have broken 14.
I ran under 14 a few times, and one of the best workouts I ever did, while close to peak shape, was 3x1600 in 4:28, 4:24, 4:20 with 600m slow jog rest. And even that was probably closer to racing than it should have been. I was never a great workout runner, but you definitely don’t need to be doing the workout mentioned above, or any equivalent, to break 14.
I second this^
I never broke 14, but came relatively close and have many friends beaking 14 and 3 x mile at 4:28 or 5-6 x 1k at 2:48-45 with 600 easy jog rest is enough on paper.
I guess you do not wanna hear this, but tweaking your training, just getting a bit more endurance and resistence will get you there if you have the talent.
If I were you, I'd double 4-5x per week and do lots of shorter stuff like 10x300 at 48-45, 15x400 at 66s etc to get the pace feel comfy and not neglect threshold stuff like 2x5k at 15:30-15:00, 3x3k sub 9, 8-10 mile tempos at 5:20 or quicker, mileage not under 80 miles and usually not over 110, bc then the quality on the track might suffer. That's basically what the people I know do/did.
I broke 14 in two different seasons. In both seasons my peak mileage in base phase was in the 105-110 range a couple months before my fastest times of each season, and then more in the 90's closer to the race with a more aggressive cut back the week of a race. The workouts were very different in those two seasons. In the first season that I did it I had a lot more fast track sessions, for example one was 4 x 800 cut downs from 2:12-2:00 with a mile tempo and a couple minutes jogging between each rep. The second season that I broke 14 I was barely on the track at all, mostly just coming off of a bunch of LT workouts out on the roads like 6 x 1 mile in the ball park of 4:45-4:48 pace. I felt very different in those two seasons. The first one the pace felt easy to start and gradually got harder (because I was used to training the fast paces). In the second season I did it I had a much bigger base, but not as much speed sessions. So the pace felt kind of hot right away, but didn't really get any worse as the race went on and I just kept holding on.