Male master's runner. Only been running 35 miles/ week the last two months.
One week ago I ran a 4:32 downhill road mile with GAP of 4:38. Most of my workouts the last month were 200/ 400/ 600s at 4:40 mile pace or faster. I did run one 6000m threshold run on the track at 5:30 pace average. Would like to break 16:00 for the Chicago Tracksmith 5000. Have also been running 8-10 miles at low 6:00 pace for a weekly "long" run so I do have some aerobic fitness.
Yesterday, I ran 3 x 1600 with 3 mins rest in 5:06 in hot/ humid conditions. Hoping race atmosphere will help with sub 16 attempt. Still not 100% confident I can maintain 5:05-5:10/ mile pace for 5k.
Thinking about doing a hard workout on Sunday or Monday. Trying to choose between 8 x 800 at 2:30 or possibly 3200 at 10:10 but feel like the 3200 TT is too much only 5 days before the 5000. I did 6 x 800 at 2:30 off 90 secs rest about 6 weeks ago and it felt pretty controlled.
Thoughts on sessions for final week before race?