Ok, I realize this has been extensively covered before, but my friend ran 17:35 on a pretty fast, but not pancake flat road 5k course. He ran at about 90% and just off of base mileage. He's wondering exactly what this means as he heads into XC season. What could he run now on a moderate course (first meet) and fast course at the end of the season (states qualifier)? I apologize if I sound like a total noob for asking some of this, just wondering. Thanks for any help!