Predict my 3k and 5k off these two workouts:
1) 6 mile alt tempo steady,hard
6:28 av for steady, 5:36 for hard
2) 1600 (200mj), 1200 (200mj),800m (200mj), 4*400m (60), 4*200m (30)
5:10, 3:50, 2:31, 72, 70, 70, 70, 33, 32, 32, 31
Predict my 3k and 5k off these two workouts:
1) 6 mile alt tempo steady,hard
6:28 av for steady, 5:36 for hard
2) 1600 (200mj), 1200 (200mj),800m (200mj), 4*400m (60), 4*200m (30)
5:10, 3:50, 2:31, 72, 70, 70, 70, 33, 32, 32, 31
For your 5k, I'd say 15:10-15:20. Probably not much faster, though. When I was in what I'd guess to be sub 15:30 shape or so, I was doing regular 7 mile tempos at 5:40 and occasionally 12x400m (60) @ 72-74.
i did a similar cut-down a couple months ago and ran each rep a little bit faster than you did, then ran 15:20 on the roads 2 weeks later. so i'll say 15:50-15:30 for 5K.