15:00 5k on the Track

Probably. 14:55 probably. Stay at an honest pace and don't leave everything to your kick. Do some shorter intervals like Ks closer to race date.

the strength is weaker for you, so maybe after a base of 10k's and HM you are a bit fitter. your 2x1m is a very solid workout, i would say 15:00 is a good goal

BUMP, i am also looking to run sub 15, but in a road race 4th of july weekend. i have run similar workouts to the OP

not even close, especially in the summer heat. I would say if you were hitting 4:45 mile repeats and had just come off of a 1:08/09 half and mid 31 ten k's then surely 14:55 shape. You are in 15:15-15:25 shape.

Yes!

I believe that you will win! I believe that you will win! I believe that you will win! I believe that you will win!

Take me as reference. Ran 15:26 a couple of weeks ago.

- I did not run 60 miles/week (much less)

-These pace on your easy days are terrible fast for me.

-That tempo would also be very hard for me. Not how a tempo should feel

-These 200s don't say much, but you have enough speed at least for sub 15.

-I don't know if i could run that 2x1 mile workout.

You can run 5k much faster than me. I did 3:07.5/km avg for first 4k and then 2:56. You can run 3:00 for first 4k and then 2:56 for last k.

(1500 is my best distance but I really trained like a 5k guy)

As another reference, I have a teammate, he runs less miles than you, and at a pace between you and me (for easy days). He is really a 10k guy. He could not complete that 2x1 mile workout. He ran 15:18.

You are in PR shape, or your training is wrong:P

I think sub 15 is possible for you. let us know the result.

i ran 31 low & 1:08 for 10K/HM in the fall and could only manage 15:10 on the track in one attempt this spring. i am much more of a strength guy. a 4x1mile w/400 jog workout averaging 4:52s done 3 weeks out from the 5K accurately predicted my 5K pace.

like another poster said, i don't think the strength is there based on 1:12/32:xx. and there is nothing in the workouts (such as mile/1K/800 repeats) that say to me you have outstanding speed or speed endurance... but you have ran 15:12 and you feel like you are rounding into good form. i say go out at 15:00 flat pace. you'll know by the 3200m mark whether you will have a shot to crack 15 or fade to something around your 5K road time.

runlongandhard wrote:

not even close, especially in the summer heat. I would say if you were hitting 4:45 mile repeats and had just come off of a 1:08/09 half and mid 31 ten k's then surely 14:55 shape. You are in 15:15-15:25 shape.

This

I went sub-15 this spring and my workouts went like this:

4 mile tempo:

@SKIPPY HONEY NUT,

If I had your half marathon time or 10k time I would run 14:35-14:45 in 5k.

yeah i'm still p*ssed about my 5K performance this spring based on how aerobically fit i was...i watched guys i beat handily in the fall run well under 15:00 & kick my butt on the track. i neglected 3K-5K pace & hill training during my HM/10K training...got really efficient running 5:00-5:15 pace, but when things got faster i was a biomechanical mess! (horrible turnover, no knee lift/drive, etc.)

You will run sub 15 wrote:

@SKIPPY HONEY NUT,

If I had your half marathon time or 10k time I would run 14:35-14:45 in 5k.

runlongandhard wrote:

not even close, especially in the summer heat. I would say if you were hitting 4:45 mile repeats and had just come off of a 1:08/09 half and mid 31 ten k's then surely 14:55 shape. You are in 15:15-15:25 shape.

No way. Mile repeats at sub-5k pace is ridic unless you're racing your workouts. Way too fast in a run of the mill workout for somebody shooting for 4:48s. All your race benchmarks also seem too fast from my POV; I ran 31:25/14:46 one year (ran 4:01 1500 that seaon so not super speed oriented). A friend also ran 14:46 one spring and ~4 months later ran 1:09 for the half.