Cliche post, I know, my apologies. And yes, I have some idea of what my times would be, but I'm posting this for the purpose of gathering outsider opinions. I'm coming into track season with one indoor race under my belt, when I ran a 5:00 in the mile. However, this was not 100% effort because I didn't take this meet very seriously. I only felt slightly fatigued about 200m from finishing in this race. My XC 5K PR is 17:08, on a slightly hilly course at State.
Some of my workouts:
1 mi @ 5:06, 5 min rest, 6x400 (72,70,68,67,67,67; 1 min rest), 2x200 (30,30)
3x150m (untimed), 3x1600 (5:25,5:26,5:25)
11 mile tempo @ 6:16 pace