Please do not include 12.5 laps in 14.59. This is a serious thread. I am key to try some of the suggested workouts.
I recently did 1 mile relaxed (90 seconds recovery), 4 x 500m (30 seconds recovery), 2 minutes recovery, 1 mile hard.
Times were: 5.01 (1 mile), 92 (500m), 4.34 (1 miles).
I know I am not in sub 15 minute shape as of yet.
Thanks in advance.