I'm an incoming sophomore highschool girl. Last year my xc 5k pr was 21:55, 1:49 600 indoor and 2:34 800 outdoor. This summer I have done 20-30 mpw, lifted twice a week, and done personal training twice a week. Long runs range from 8-10 miles at 9:10-9:35 pace. Runs are generally 9-10 minute pace (slower when running with team, faster when running alone...I do long runs alone). What do you think I can run for a 5k in xc?