5K

That is true young Mike that is true, although you don't know I haven't

However, giving disclaimers about the hardness of courses and conditions and the time in theory it's cost, is a key thing to develop as a runner

I think you're doing too much distance, and too fast for those reps.

It's asking a lot to do further in reps, then the target race pace.

However, I feel you'll decide to do it your way. For now at least...

You read my mind, I'll give it a few weeks at my current intensity of interval training and see how the legs feel, im sure it makes a difference that I'm younger than most runners i've talked to on this forum, and therefore when you guys say I should run slower as such, should remember that I have youth and my legs should recover faster. Diet helps to, the fact that I don't drink alcohol or eat fried food anymore should benefit me, and I ensure I eat/drink proteins asap after every workout and I have supplements(Glucosamine Sulphate) everyday which helps to maintain joint suppleness and flexibility. 

YP i've done some research on google about intervals, how fast to run them etc, every article says you should run them faster than your current race pace, I've read about runners doing 13x400's, at a slightly faster pace than me but still having no problems and they are benefiting from it more than if they ran it slower. 

I understand what you mean though, your trying to encourage me to not get injured and push too hard too fast, if I do get niggles, I won't push the injury.  

Mike, Google is great isn't it. You can always find the answer that you want to hear.

Mike...

I would back up what everyone else is saying regarding training. I do one intense fast session a week on the track making up about 5 miles of my weekly mileage (75+) as my training is based around long distance races so everything else is a variety of lower intensity, longer distance and 90% of my training is on trail but can still run a reasonable 5k. If you listen to soem of the guys/girls here you will see progress in a realistic time frame. If you ignore them... well that is what is happening now!

If you want a blog where you can have a monologue about your own misguided training and not heed a word of advice from others, I can recommend WordPress! 

MIke, I'm not going to slate you for running your reps at quicker than race pace - you're hardly the only one out there doing that, and I have done it plenty myself. 

But the main issue is that you don't seem to have set out to do the session with a clear idea of what you wanted to achieve.  As pointed out, your recoveries are longer than your reps, which would indicate that the session would be more about speed/form than anything else - but if that were the case you might want to reduce the number of reps.

With this kind of track work, you really need to set out knowing what the point of the session is - or have a session set for you by someone who knows what the point of the session is - as opposed to pulling length of reps, length of recoveries and pace out of a hat.  Which is where, as usual, the advice to join a club comes in again.

Read Daniels Running Formula, I've found that very useful regarding training paces and recoveries.