Breaking 5:00 in the 1600

It's hard to say without more information about you. If this is your first season, yes there is a very good chance. If it's taken years to get to 5:13, it might be a little tougher. Either way, it's certainly possible.

Keep doing your race pace 200s and 400s. Get comfortable running fast. Try to find a gear where you are just coasting by--if you feel like you are sprinting, there's no way you can run a full mile at that pace. Don't do too much speed work, however--especially if you have a lot of races on the calendar. That's a recipe for burnout.

Are you doing longer interval workouts? like 4 x 4 minutes? If you follow Daniel's training formula, this is be I-pace (something like 5:45 for a guy like you). This will really teach your body to survive that 3rd lap where the going gets tough. I jumped from 5:11 to 5:03 when I started adding in I-pace workouts last year.

Get your pacing under control. When I was a mid 5:0x guy, I used to go out in 70 (4:40 pace). It was crazy, but I just kept doing it. I never ended up breaking 5 that year. The first race of the subsequent year, I went out in 73. The result? 4:58. Trust that you can maintain the pace and chill on the first lap. You might be pleasantly surprised with how powerful you feel in the later laps.

You are well-position to make the break. Best of luck! And don't forget to have fun. That's more important than any time barrier.

Well it's my second season of xc and track (started sophomore year) and my PRS from last year were 1600-5:30 3200-11:54 5k- 21:50. I had to work my butt off to save myself from looking so bad.

Yeah usually I felt like I was sprinting those workouts but as of late I found a group I was comfortable with and felt good but was still able to push it hard. As for longer intervals I think the most we've done was 3x800 so far where we run first 200 at 800 pace then next 400 at mile pace then last 200 at 800 pace.

It's hard to discipline myself on the first lap because of the adrenaline but I kinda felt like I got into a groove. I just got to work on pacing better. Thanks for the advice!