I'm running a 10k on the 24th. It's a very flat course. Last year I ran somewhere in the 39's. Since then, I have run a 17:35 5k and gotten injured for half a track season before finishing it off with a 57, 2:10, 4:56, and 10:47. I want to know how fast I should try to run it. Last year, my mileage was in the 30's with a summer peak in the low 40's. This summer, I've built from 30 to 50. Intensity hasn't been as high as it could. Most easy runs have been around 7:20-7:40 pace. Here are a couple of workouts to give an idea of my fitness.
On Monday, I ran a 3 mile tempo in just under 18 minutes. 5:45, 5:55, 6:15 (not exact splits). It was a hard effort alone in the evening heat after a 2 mile warmup and running 5 miles that morning. My (side) abs hurt more than anything during it.
Today, I ran 4x1000m in between 5k and 10k pace with about 2 minutes of moving rest (4 on the last one because teammates wanted to group back together). It wasn't an exact 1000m. It was on the grass and my watch got it in between 1010-1030 each time. I ran 3:34, 3:29, 3:24, 3:21. I felt great. Wasn't all out but felt difficult and uncomfortable like it should.
Im going into my junior year and I want to go under 36 minutes. Is that realistic? My goal for the end of xc is to go under 16 in the 3 mile. Predict my time!
PR's
200: 26.19 (after a 1600 and 400)
400: 57.2 (after a 1600, ran right after cooling down)
800: 2:10.4
1600: 4:45 (freshman year)
3200: 10:46 (freshman year, but ran 10:47 sophomore year alone for 3/4 of the race)
5k: 17:35