Okay so I am getting ready for my cross country. I have been running 40-50 miles a week this summer, as I am coming off of injury. Last year I ran 27 flat for 5 miles. I feel as if I am running workouts around the same pace as last year, but I'd like to know what you guys think I can run based on these workouts. here we go:
1st workout: 4 miles tempo (track) @ 5:50 pace. I felt a little rusty.
2nd Workout: 800 meters+ 5x1000 meters (On wet grass) 3:13 average
2:36
3:15
3:15
3:14
3:13
3:11
3rd workout: 1km heavily uphill in 3:31, 8x400 30 second rest (Interval pace)on grass 2 miles tempo on a track at 5:33 pace (5:36+5:30)
Can I break 27 off of this?