Hi, I know there are probably lot's of threads similar to this one, but I want someone who really knows what they're talking about to tell me how fast I can go. I ran xc for the first time this year as a junior and pr'd at around 18:20 for a 3 mile course. I was athletic before, but I'd never trained long distance. Indoor I ran twice and improved from 5:20 to 5:15. First outdoor race I ran a 5:07, next week split 5:03 in the DMR. Last week I ran a 4:59, then 2 days ago ran 4:51. Haven't really tried running a 3200 all out, but my pr for the 800 is around 2:12 (in a 4x8). How fast can I realistically get in 3 weeks, and what is the best way to do it? I'm going on longer runs and biking more, but what is the best thing i could do to drop my time to say, 4:40 by the end of the year?