runner40,
I have coached guys ranging from sub 14:00 in the 5k (barely) to sub 2:20 in the marathon (also barely).
I have coached 5 guys sub 2:30 in the marathon and 5 different guys sub 3:50 in the 1500.
All these guys work full time and none of them were very good in college (only 1 D1 NCAA qualifier).
I agree with wellnow to some degree. I have truthfully found that an improper warmup can KILL a race. As a matter of fact, I now have all my athletes, before a 5k, starting 45 minutes before the race, run about 20 minutes easy (7:00-7:30 pace), followed by light stretching, followed by a 600 at tempo pace, followed by more light stretching, followed by strides.
The key there is the 600 and not starting too early.
15 min warmup and stretch, and hour ahead of time, is not enough.
Wellnow is also spot on with his whole thing about getting amped to workout then stressed for the race.
Relating the 2 (proper warmup and the whole stress thing) may be a stretch, but I could see how one would effect the other.
That is not to say you are also not correct. I think 1 min rest, at that pace, was too fast (unless he is somehow in 15:00 shape. Then that would be a nice cruise interval). The workout still served a purpose. It got him working and probably worked him pretty aerobically. Was it optimal given the 1 min rest? No. Did he get a benefit from it? Sure. Is it a decent predictor of being in 16:00-16:20 shape? Probably.
All of these things can be true. You and wellnow can both be right. The world is OK now.