What range of time can I run a 5k in next weekend? It will be our first meet, at a somewhat rolling course but nothing too crazy. I am a male, 16yo HS junior.
Mile TT: 5:01 (beginning of Aug on the track)
2 mile road race: 11:30 (humid afternoon)
So far our workouts have been hill repeats/blasts, 6x1k repeats @ 3:38 with 3 mins rest, and 10x700m repeats with 2 mins rest. Finished my 9 miler this week with a 5:58, although the last mile had a lot of downhill (it's usually more 6:20-30 if its a progression). My average MPW this summer was 46 mpw, with a peak MPW of 60. Summer base was mostly slower easy runs (8:00-8:40 pace) with a few tempos (6:38 pace) and 100m accelerations 2x per week and lifting. My PRs are (400)58.8, (800)2:11.9, (1600)4:56.7, (3200)11:26, (5k)18:19.9 (2 mile was a cakewalk at a tri, 5k was last season).