I average 63 Miles a week in Cross Country and have been building a base that has been 75 Miles a week for the last month. My workouts this past week include
Monday: Tempo in 28:40 on Road and 6X200 in 29 to 30 seconds average on Track.
Tuesday: 10 Miles Easy50X200 in 36 seconds average
Wednesday: 7 Miles Easy 3 Miles in 16:59 on Road 400 in 74 seconds on Road.
Thursday: 2 Miles on Road in 11:30 2 Mile Tempo On track in Trainers in 10:27 3:00 Rest 5:28 Mile. 5 Miles Easy
Friday: 8 Miles Easy 3 Miles on Road in 17:11
Saturday: 17 Miles Easy.
What do you think I can run for a 800, Mile, 3k, 5k right now.
Also I was in trainers for all these workouts.
PR's
4:14 1500 This past Spring
9:12 3k (Freshman Year)
16:08 5k Last Winter
27:56 8k This Cross Country Season
34:29 10k (Freshman Year)