5k prediction, high dew point workout

sky's the limit, my dude. believe in yourself <3

Your goals seem reasonable. Good luck!

Exactly one week before this I also did 8x400 with 400m jog rest, 71 sec. Then I did another 400m rest and did 4x200/200m jog rest, averaging 33

I did very similiar workouts before my injury, like 6x1000(90s) from 3:18 to 3:10 ->16:22 flat course.
To run this on hilly course after only 1 month will be hard but you can try. If you have good lactate tolerance eg from middistance training it can be possible.
But i think to run run that time with hills you need to be 16:00 for flat 5K.
Also if you are improving fast right now, definitly can break 16 at end of summer. For example for me it was 17:11 -> 16:37 -> 16:22 within 2 months after starting racing season.
Try to avg maybe sub 3:15 for the 1Ks, for your goals on track you need to be sub 3:12

OP again, updating my post in case others found it helpful. I ran a 16:14 on the same course that I did 16:45 on a week ago. Setting my sights on a sub 16 attempt in a track 5k in roughly 2 weeks

Typo here, meant to say the 16:14 came 6 weeks after the 16:45.

wow that is great improvement! many kudos to you. Youll will be sub16 on the track for sure

you are definitely fit and doing great workouts.

Keep at it.

I would suggest to make the 400 workout more aerobic trying to cut the rest down to 30-40 seconds. This will make you much stronger (and don't worry about the time so much = you wll be slower due to the shorter rest...but the benefit of doing the workout like this makes it 1) a better predictor and 2) more what it feels like to run fast in the middle of a race.

I really also think tempos are huge. More of those and less focus on intervals for now would be better for building aerobic strength.

Two things I'm sure of. 1) you are an idiot. 2) You will fail over and over until the day you learn when and how to train.

Do you have any actual constructive criticism, or just show up to crap on people to make yourself feel better?

Can you provide any more details beyond just attacking me/telling me why I will fail over and over despite what I view as a breakthrough? The 16;14 is a breakthrough for me with a 31 second improvement over a 16:45 6 weeks ago (which was also a pr at the time). I'm following a lot of your other advice ie doubling frequently, but I'm doing harder workouts right now when the SOM advocates for keeping it light throughout the summer, but I plan to switch to marathon training in about 6 weeks.

Why is this workout so absurd to you? It's 5*1000m at a pace slower than my 5k pace

"It was 83 degrees with a 70 dew point on this day, and the workout was done with 0 shade coverage."

You answered your own question.

with that information, it simply means effort-wise he was right on his 5k pace for the 1k x 5. So, unless you think 1k x 5 at 5k pace is too hard, there's nothing wrong with that. In fact, it's a smart workout, as opposed to those so-called predictor workouts like 1 mile x 3-4 at 5k, 2 mins rest. Now that's stupid.

good for you, OP, way to smash your PR!