What could I run in the 5k in cross country this year? I will be a sophomore (15M). I've been running mostly easy miles this season and my MPW as follows for the past 7-8 weeks 18,21,27,33,35,38,40,(43) (this week will be 43mpw). Easy pace has been 8:40-9:05 per mile.
My PRs:
400m - 59
800m - 2:17
1600m - 5:07
5k - 19:19
The 400 was only once, and the 5k was midseason last XC season right before I was injured and couldn't run for 2 weeks. I got faster over the winter (last year's prs were 2:29, 5:30). My max MPW in track was around 30mpw, and last cross season was about 34mpw.
What is a reasonable time I could run this year?