my 2c wrote:
OP, there's an obvious gap in your training program. I like the 2 x 2 workout, but you're doing your 12 x 400 workout at mile pace. That means you're doing no 5K pace work (or for Daniels aficionados, no vO2max workouts). If your goal race is a 5K, then replace the 12 x 400 workout with 6 x 800, 5 x 1000, 4 x 1200 @ 5K pace as one of your key workouts.
You beat me to it! I was just writing a progression at 5k pace such as:
12 x 400 (that's easy)
8 x 600 (that feels good)
6 x 800 (that feels like work)
5 x 1000 (that's getting quite hard)
4 x 1200 (that's hard)
3 x 1600 (that feels almost race hard, i.e. a peak workout)
Would work very well. All at 5k pace (5:48 min/mi or call it 5:45). Rest should be roughly equal time or half distance, and you may be able to progress to less than that. That's a lot of workouts of course, and you shouldn't do more than 1 a week. So that's 6 weeks.
Goal is 3 x 1M at 5:45 with no rest, and I think that if you training you can do it with less than 3 min rest or less than 400 in between you should have no trouble making it.
Despite my handle I've ran around 17:45 and was doing 2 x 2M at like 6:15. Mile repeats in 5:45.
Good luck and report back!