Little back round have been doing 60-70 miles a week for the whole summer compared to only 40-45 last summer with a pr of 18:02. Have been doing doubles and one workout and one tempo a week and feeling very strong..... workout wasn't very hard but not very east it was 6 by 1 k with 2 minute recovery splits were 1. 3:20 2. 3:16 3. 3:16 4. 3:14 5. 3.15 6.3:09 pushed on the last one to see what I could do with 30 seconds flat for last 200 meters.... sub 16:40? Thanks for the feedback
I would say around 16:00-16:30 kept up the good work!!
With just that knowledge it's hard to tell. If you're an 800/mile type you'd probably only be around 16:45-17 shape. If you're a long distance type then you should be able to run under 16:30. What have you don't for other workouts?
I am more of an endurance runner in my own opinion with 800 pr only 2:12 and my 3200 pr of 10:16 during last years track season with 20-30 miles a week another recent workout that I have done is 2x2 mile first was 1: 5:10 and 2: 5:30 and next was 1: 5:31 2:5:16 and this was done on ankle high grass 1 mile loop in xc spikes
Pear shape
I have a strikingly similar back-round (10:14 3200m off of 40-45 mpw, been doing 60-70 mpw off doubles this summer). I'd say at least 16:30? I fee like I could do that with a few rust-buster races.