f you goal is to run at around a 6:27 pace then you won’t be improving your 5k fitness by running at a 7min pace. If you are training for speed then you need to work on your speed, not your endurance
Absolutely wrong. Speed makes up only a small portion of the energy requirements for a 5k (<16%) as the race is an endurance event. Mileage builds endurance.
If my logic is wrong then I stand correted and accept that. However I don’t think a 10mi run at 7 min pace is more beneficial for him a few days out from a 5k (he wishes to run sig faster than a 7 min pace) than speed work would be. It seems like his endurance is up to par, yet his speed is lacking since he was unable to hit his 5k goal.