Hey, I'm a 19y/o male trying to get back into it after an injury that took me out of most of XC. I'm wondering what fitness I'd have in the mile, 3K and 5K based off of some recent workouts. I've been running ~75 mile/week since early December, and did manage to get some decent mileage later on in the fall. I do 2 workouts per week, along with a 75 - 80 min progression run that usually gets into about 5:50 pace at the end and a ~15 mile long run every week. Most of my workouts have been, more or less, alone because all of my teammates are all either far better than me or far worse; nobody is really with me for a lot of these.
Recent workouts:
5 x mile w/ 1 min rest in 5:22, 5:21, 5:19, 5:18, 5:09 + 4 x 200m in 32s each (Outdoor track felt really easy until the last one)
7.5 mile tempo at 5:45 pace (Cross country course)
5K time trial in 16:25 (indoor track, spiked up, felt easy-ish)
Thanks in advance guys!