I train myself and are hoping to run 14:30 for 5k after moving up from 1500's(3:50PB). I have an ok background of miles and some of the sessions I have done are:
4 x 1k with 4 minutes rest in - 2:44'S
mile, 6 x 300, mile lap between sets and minute between 300 - 4:35, 46's, 4:34
10 X 400 with 45 recovery in 65's
Long run on Sunday - 80, and easy runs between sessions.
Can any suggest any sessions or are those ok? Also should I go off at goal pace or start slower.
Thanks