sub 15 shape

Maybe. The 2k and 1200 are a little bit slow for my liking.

When is the race?

next 5k is this sunday, but my goal is to run sub 15 in maybe 1 month.

Honestly i think im gonna race 15.15 this sunday, but when u ran 15.15 why dont try 15.00? (in gonna die after a 9.00 3k to finish 16.00)

I think 14 high might be possible. Kind of hard to tell off just one workout .

i had few specif workout for 5k, 10 days ago i had 3x2000 in progression avg 6.05 rest 3/4’. It felt good but i was pretty fresh bc i had 3 easy days before. During my season i had a lot of treshold workouts and 6 days ago i did this 1500/mile work out:

2x500 r 2’ 3x400 r 1’30 4x300 r 1’
1.23/1.21
62.5 avg
45.7 avg

Other opinions?

This feels 15 very low to me, but so much depends on effort and other factors around overall fitness/training.

you could probably break 15 on Sunday if you used Bicarb

You're in sub 15:00 if the 6:06 and the 4:48 felt relaxed and controlled. Not jogging, but not straining/"racing" to hit those splits.

If that's the case then you're likely in sub 15:00 in good race conditions.

15:30 shape and an E grade in your GCSE English

If this was off of 1-2 minutes rest, or if you had averaged closer to 71s for the first few reps, I'd say yes. But 3 minutes is a lot, and 6:06 for 2k is not sub-15 pace.

I'm going to say 15:15-10. But pretty impossible to say for sure without more info.

Who's coaching you? 2k intervals are too long for 5k pace, imo.

You're in the ballpark but there's not enough info here to say. Total volume, prior workload, etc. If you're in a well-rounded program, I'd guess 15:10-15:30. Your 1500 equivalent is 15:09, fwiw.

My goal is to be in solid shape by late May or June. I’ve structured my whole year to avoid any unnecessary or sudden peaks in form, but now it’s time to step things up a bit in training so I can hit a good 30 to 40-day stretch. I know that’s a long window, but I’m hopeful.
That said, I think I’m currently around 15:10/15:15 shape. Maybe in a month, if things go well, I could be ready to run in the high 14s. Thanks for sharing your thoughts!

Funny how an American who likely has no clue where Europe is feels entitled to criticize my English. I’ll break 15:30, no doubt — and when I do, I’ll revisit this comment and wipe the floor with your beloved tariffs

Just checked my strava training logs.

I ran 14.50 a week after doing this:

2k/16/12/800/400 off 3mins

6.09, 4.43, 3.29, 2.12, 56.5.

You're probably not too far off.

I'm still curious how you're structuring your training. Are you doing periodized training? What's your total volume?

The first time I broke 15, I was in a periodized program, averaging 75-80 mpw, and it was relatively early in my season. To that point, I had done mostly threshold/mile pace and was starting to work in 5k pace stuff. The 3 weeks prior, my workouts went like this:

2 weeks out

Session 1 - 2x200, 2x800, 4x400, 2x200 in roughly 63-65s quarter pace

Session 2 - 4 mile tempo in 20:50

Session 3 - 2x3200 (5:15 pace), 1600 (4:45) 2x400 (64s)

1 week out

Session 1 - 2x1600, 4x800 avg 4:45 pace

Session 2 - Road 5k in 15:20 (win)

Week of

Session 1 - 4x200, 2x800, 4x400, 2x200 (64 quarter pace avg)

Race - 14:56 5000m

I think you're going to kill yourself with 2k repeats at 5k pace. 1000s-1500s is a much better target. And they need to be well supported with good threshold and mile pace development.

If I remember correctly, I ran a 14:40 shortly after a 2000, 1600, 1200 workout (200 jog recovery) in 6:01, 4:40, and 3:18.

I had a (relatively) good 1500 at that time (3:44) and absolutely garbage endurance, so your mileage may vary.

Most real poster on Letsrun. Love it.

Here’s a quick recap of my season starting from January — I was out all of December with an injury.
Like I mentioned earlier, I’m European, so my season is structured a bit differently from the American setup.
January and February were all about XC. I was averaging around 85 km a week (what even is a mile?), mostly easy runs, a long run on the weekend, and 1–2 gym sessions. I also had two types of workouts:
On track: short fartleks hitting 5K pace (about 1:12 per 400m) — recoveries were steady, not jogs.
On trails: 12K runs at moderate effort, around 3:40/km (that’s roughly 5:54 per mile)
I raced just once — had the flu, otherwise I’d have done more. It was a 10K cross-country race. For context, Euro XC courses are way tougher than American ones. I averaged 3:20/km, which is around 5:22 per mile.
Since mid-March, I cut out the gym and replaced it with short hill reps (100–200m) at around 3K–5K intensity, jogging the recoveries. My moderate long runs were swapped for 1500m-specific workouts, and the track fartleks turned into intervals with standing rest. Each week, both the rest and the rep volume/intensity gradually increased.
Every now and then, I’d throw in a medium-long run or a quick gym session just to keep the aerobic base sharp. Weekly mileage dipped to around 75 km, but these last two weeks I’ve bumped volume back up — still keeping the quality high — and wrapped that block with the session I mentioned in my first post.
Just to clarify, I’m a pretty conservative guy when it comes to training — my teammates roast me all the time and call me paranoid. But these last few weeks I’ve been cranking things up, because I’m aiming to peak soon.
There’s more I could get into, but I think that gives you the picture.

Maybe just outside. Worth a shot