trackie wrote:
You can break 10 now. Maybe even 9:55. The 10 km pr is pretty strong, you've got enough endurance. I imagine you are younger? Slowly up your mileage and you could be a great runner. Sorry for my writing skills, I am in Europe.
The 10km is actually weaker than the 8km xc if accurate
I'd say the op is on the cusp of 10 mins and should crack it this season
I'd go with longer reps 1km - mile with shorter recoveries