Wow. I don't know how old you are or what your current workouts are like but you are going to work your butt off to get there. My guess is that if you ran a 5K on a track that you would run between 17:30 - 18:00. Cross country times are usually slower. I do know people that made that type of improvement. You will have to get a lot of mileage in over the summer and the you will need a good coach to help you get there when the season starts but if you stay disciplined you can make it happen. Good luck. My Penn Medicine
I ran 16:50 on cross country, why would I run slower on the track?
It's very simple to reach sub 10 at 3200m /2 Miles. You just run 12- 20 x 400m @ 76-77 sec with 60-90 sec rest almost every week. Then you add another workout and LT- interval @ 5:35 mile pace and 6-8 .Miles total and 400- 2000m length of reps and rest back to 60% of Max Heart rate. As I say very simple but extremely effective and only a need of about 40- 50 mpw. It has never failed so far whatever level of runner. It really looks to be magical...... 🇸🇪🧙♂️🇺🇸