Hmm…
The year I ran a 5:00.7 mile, I ran a 17:07 5km and a 35:01 10km.
Seeing as you’ve a sub 5 minute mile, sub 17 minute 5km, I’d suggest you’ll surprise yourself and go under 35 for the 10km.
Sub 80 should also be relatively easy.
Back in 2019, my first year back, I ran an 80:41 off an 18:42 parkrun the week before.
The parkrun course (Stretford, Manchester) is the 15th quickest in the country.
Just get out and do some longer intervals at 5km pace, it’ll soon come 
It depends what you want I guess. What do you fancy training for, or will the targets just be incidental from your general exercising.
Once I broke 17, I consistently broke it for years after… Been a while now though! 
I also suffer a big drop off as distances go up. My mile pb was closer to 4.50, maybe even a tad quicker, but then I fade. As I think I’ve said here before 10kms are my super worst. Hate them. Always did shit! Got 35.07 once then ended up with 36 and 37 blowups, when the guys I trained and raced with who were a very similar level to me across most distances were nipping under 34!
As @Poet said, I’d suspect that the sub 80 is pretty doable. At the paces we’re talking about, I’d say things won’t get really hard at half mara distance until you start looking at 76/77 mins and below.
Everyone is certainly different…
I was running 1:17 havles’s on multiple occasions pre super shoe years before a sub 17 even came onto the radar. Even now I am not sure I could run it without a pair of Nikes.
But I think years ago I made some kind of pact with myself to remove every single fast twitch fibre from my body…
Only tried a mile once, 5:15, though this was 10 days after SDW100 so not exactly the ideal training… Would not try it now as I suspect I would break.
Ok, i think i’m ready to get back on this horse. My chaps are ironed and sat waiting to be picked up again.
I just ran 3km at 3.29 pace as a brick session. It felt quick, but not silly. Also it was real hot and i had dead turns and traffic etc to look out for.
I think if i popped down to Exmouth seafront (parkrun course) with the shiny shoes early one morning before the heat gets up on a not so windy day. Then i think i’m back in 16.5X form. Tempted to have a crack early on in my 2 week taper, as it shouldn’t tax me too deeply (few super easy days after). I just have that worrying little niggle in the back of my mind about getting injured. But also want to strike whilst the iron is reasonably hot.
Go for it!!! But please do a warm up first in particular as you have Cotswolds coming up. Can you perhaps just jog down to the ‘start’ 
I wouldn’t bother.
If you cause yourself a mischief you’ll be hating yourself.
Wait until three weeks after Cotswolds.
Fitness will bounce after that
You can also do some shorter interval sessions to get primed for it.
Yeah it’s only about 6.5kms away, so i could do an easy jog over, try the effort and then crawl back home. Good idea! haha
@Poet - that’s the other half of the argument in my head!
I guess it’s that (probably unfounded) concern that the fitness will magically disappear after the race! haha. Or i’ll get fat and lazy
Argument 1:
I always believed in this, would always try and pb a parkrun a week before a marathon as it was the final workout, enough time to recover and I should reap the fitness right. A couple of years back I did my hamstring at that PR, am still kicking myself. I rode there instead of running as I was ‘tapering’. No warm up, tweak… Still finished the PR (idiot), but 8 weeks out.
Now I run them, but only as a threshold workout… But I will still race less than 3 weeks out from the A race, just a bit further out.
Argument 2:
Don’t wait 3 week! Fitness disappears pretty quick and those 3 weeks you will be down on intensity/volume. For years my parkrun PB was the weekend after PBing London marathon (the year you did it I think). Now I appreciate I recover better than most. But surely 2 weeks should be enough! What works for me is to start running as soon as possible. It is miserable, I get that, but it seems to get me running quickly again even better than cycling!
I ran 17:30 recently 3 days after racing 100k… It can be done, it just hurts a bit
Missus decided as we were off to bed that she was setting alarm to do park run as part of her long run this morning.
Initially thought I’d do the same, decided whilst warming up I’d give it a proper attempt. Held OK for 3.5k and then dropped off physically (and mentally), after a tough week of training. In hindsight should have listened to the - 46TSB and just taken it steady.
17:15 5k on garmin/strava but 17:25 for the course. Splits 3:23, 3:26, 3:26, 3:27, 3:34.
Incredibly sore still now so kinda glad I gave up a little towards the end once knew it wasn’t on, at least some chance of doing a key session Monday.
Still on track for big pb and sub-80 half-marathon in 3 weeks, hoping 78 if all goes well.
Easily I’d say.
I ran a 1:20:41 off an >18 minute 5km parkrun the week before 
Relatively you seem you to be much better than be towards longer stuff though - we hold similar power for IM, but I can hit 1 or 5 min power that your drumstick legs can only dream of 
Last week I did 30 minutes at 3:49 pace in slow shoes, feeling semi-comfortable to carry on for at least another 10 minutes or so.
Hoping to progress a hard threshold set, something like 3x 3-4k at around 3:40 pace(or just under) with short recovery to boost ability to hold 3:45s. I did it as 2.5k with walk recoveries a month ago so would be nice to see progress
Fairly close, but still seems so far away!
17:05 last night.
Definitely helped having a slightly stronger field than the last time, plus not a thunderstorm! The slight headwind there was on the one section could be negated by drafting. The opening km was certainly punchy to stay in the group and benefit from that. It then dialled back a bit to a more standard sub-17 pace.
But back into the headwind on km 4, it began to break up and I ended up isolated, initially second from the group I’d been with. I tried to hold the one guy in front but couldn’t do it. That effort seemed to hurt me, as into the final km and quite a few people came past me. My form definitely deteriorated and I got rather ragged. I knew I was close, and was trying to dig deep, and I guess the one positive was that km5 was matched pace wise with km4 despite a overwhelming desire to back off. I tried to kick at 500m and did go faster, but just couldn’t muster much duration and the pace trailed off again before the line. I think knowing I wasn’t getting there probably contributed to that.
Crossed the line 6s shy, but another good 15s pb. So that’s still a good chunk off. A little over 1s/km to find. Sadly, no more of these 5k races this year 
House renovations started yesterday too, and that 100% hasn’t helped. Packing up the downstairs of the house had me up and down the stairs all day Saturday, Sunday and Monday morning. My legs were so heavy. Plus the dust was really noticeable in my breathing during the day on Monday. So absent that, I think I might have had it. Oh well!
Brilliant effort. Stick with the interval training and it will come. 
Official results out, and got credited with 17:04. Grrr
Great effort! What’s your max HR and how close do you get to it in a 5k?
At least you didn’t get credited with a 5:00.7 mile time 
Bloody hell, this is like a different universe in here. I am missing some speed work in my running though. Park run is the prefect opportunity but it messes with my Saturday long run 
Former glories for me 
My PB sheet makes for miserable reading of being mere seconds off every major milestone 
Or a 2:00.5 800m…
Ouch!!!
