Now 16:30 - 17:00 isn't lighting the world on fire for this site's crowd, but when you consider that was just an aerobic workout he did every week one has to assume it wasn't that difficult for him and left him with very little residual fatigue.
If he's doing moderate 3 mile tempos at 16:30 just to keep a decent base level of aerobic fitness, my guess is he was in shape to break 15:00 for 5K.
If someone has 43.18 400 speed and 15:00 5K capacity, do you reckon he coulda shoulda woulda broke 4:00 in the mile?
Before you get all emotional and upset about the fastest ever 400M runner laying down a nasty 1500/mile time, remember that the best 100M swimmers (400M track equivalent) train with more volume and end up having that sort of range as well. For instance... Ian Thorpe at one time had WRs in the 800M, 400M, 200M and 4 x 100M Relay.
It's not outside of the realm of human physiology to have range.
I think MJ would have been in the 1:41 range give or take a second for 800M and 3:32/1500M give or take 2 seconds. Craziness, right? Consider this...
Nick Symmonds 5'10" 165lbs BMI = 23.7
400M = 47.xx
800M = 1:42.95
1500M = 3:36.04
5000M = ??????? (have heard 13:58, not sure that's accurate)
MJ 6'1" 175lbs BMI = 22.95
100M - 10.09
200M - 19.32
300M - 30.85
400M - 43.18