I know that these threads can be annoying, but I really would like to have a rough estimate on the shape I’m in.
I’m a 17 year-old rising Senior that is training for cross country in the fall. Last year, my best time was 19:19. I ran both indoor track and outdoor and came out with a 5:27 and an 11:27. I lean heavily on endurance and have very little speed. My fastest 400 ever is 1:07. I’m also 5’10” and 122 pounds, if that matters. On Wednesday, my team ran a track workout. We started off with a 2 mile tempo, which we finished in 11:41. The first mile was 6:08 and the last was 5:33. Each lap was faster than the one before it, and I finished with a little bit left in the tank. We took about a 5 minute break after this tempo. Next, we did 4 800s at a similar pace. I went 3:00,2:59,2:50, and 3:05. Rest was a 200m jog. Third was 2 400s. Both of those were in the low 1:20s. The rest for these was also a 200m jog. Last was 2 200s. These were supposed to be all-out, and I finished in a little under 40 seconds for each. Same rest as the other sets. My average HR for the whole workout was 159 and the high was about 185. I hope you can make a good prediction based on this. Thanks!