I think i can run a sub 15 5k

Really depends on the effort, but I would say sub 15:20, maybe 15:10 is more realistic based on the workout you show.

If those tempos are legit distances and are really at tempo effort you're definitely ready. There is no way in hell you can run a real 3 mile tempo in sub-15 and not do an all-out 5k in a faster time.

Thanks. I run all my workouts on the track so they are legit distances

i saw 14:50. if you've done more specific 5k training then probably around 14:40

If you don't run under 15, WELL under 15, then you're doing your "tempos" way too hard.

Like the others said, if your tempo of 14:58 at 3 miles was truly a tempo effort then you should have no problem breaking 15.

although it seems like you were racing the tempo runs, they seem very convincing. even despite this worst case scenario I would have you at 14:59. that 4x1600 workout also seems very convincing for only one minute rest.

Those are the type of tempo runs I would expect someone at 14:20 to run, not someone at 15:00.

Yes, I would say you're ready to take a shot at 15. I did a 5 mile tempo in 26:0X and 4x1600 with 90 sec. in 4:58-5:01 this summer and just ran 2:25 for a marathon...so yeah, it's possible.

If those tempos were actually tempo effort then you should be able to go WAY under 15. Personally I think I'd have to be in 14:20 shape to be doing my tempos at those paces.

Maybe? wrote:

Some of my recent workouts:

10k tempo 32:50

5 mile tempo 26:00

4 mile tempo 20:25

3 mile tempo 14:58

some track stuff:

4 x 1k in 2:58 - 2:59, 1 min rest between each

4 x 1600 4:58 1 minute rest.

I think im ready. anyone else think so?

What is your prior best 5000m?

Not sure why no one has asked this yet...but were those tempos ACTUALLY tempo effort?

I'm a bit surprised - considering that it's important to know such things before making an assessment - that no one has inquired as the the effort level of these tempo runs. Might I ask sir, were these tempo runs truly at tempo effort?

No. You can't do it.

You'll never do it.

If you do a tempo on the track, let's say 5 miles (20 laps to most) then you technically aren't running that distance cause 4 laps is 1600 meters, not a mile. It's close but could be that difference.

15:30. I think you are racing your tempos based on your

4*1000m.

I don't mind to be wrong though.

I ran sub-15 for 5k, and I definitely could not have done a 3-mile tempo in 14:58.

Close but your "tempos" are too fast while the VO2Max workouts are too slow.

Slow down on the tempos.

Use the energy saved on your VO2Max workout.

These changes will get you through that last kilo.

Also your economy could be improved with some good old faster than race pace 400s.