Hello! I am a 17 year old female cross country runner. Could you tell me your best estimate of what my 5K time would be (given that it is a fast course with asphalt) based on my training times? I really want to break 19 minutes in the 5K. Do you think this is possible? Thanks in advance!
This is what I did for the week: (each run is on a different day)
Mile repeats:
5:54
4 min rest
5:47
4 min rest
5:54
2 min rest
6X35 sec sprints/35 sec jog
Easy 8 miles: 8:12 pace
Hard 6 miler splits:
6:49
6:44
6:40
6:35
6:31
6:20 (sprint at last 0.5-0.25 miles)
(Average pace is about 6:38-6:40 pace)
11.5 mile long run pace: 8:07 (easy effort, just very long haha)
8X400m /1:30 min jog rest between
(run each 400m between 78-79)
6Xstrides across field