here's a workout (straight out of Jack Daniels) I did about two weeks before I broke 14 for the first time: 3xmile @ 4:25-4:28 w/ 2 lap jog for rest, 3x800 @ 2:12-2:14 w/ 1 lap jog rest. You mileage is impressive but I've seen guys who can hammer 10 mile runs and can't break 15 min for 5k so, like the previous poster said, it's hard to tell off that alone. Also would recommend upping the mileage to 90-100. Just saying