5k XC prediction based on workout

High School Running Distance

2 years ago 09/14/2021 4:40pm EDT

Hi guys, I’m a senior in HS and just curious how much can I look to improve on my 5k as I’ve been recruited by a good bit of schools and need to go a lil faster to get a scholarship. I have a 5k XC PR of 17:55 on a relatively smooth course just a few small hills and tight turns but mostly flat.

Recently I did a 6 mile tempo run my coach asked me to go from 6:15-6:00, but I ended up averaging 6:02 with a 5:49 last mile and it felt pretty smooth despite it being a gravel loop with 1 big hill and some gradual inclines. I hit the hill 3 times.

What do you all think I could possibly run by the end of my season. I am a girl btw and last track season ran 4:59 for mile and 10:36 for 3200.

2 years ago 09/15/2021 6:30am EDT

re: Onatear

2 years ago 09/15/2021 8:33pm EDT

re: Hurno.

Hurno. wrote:
17:45?

Thanks!

2 years ago 09/15/2021 9:30pm EDT

re: Onatear

17:20 to 17:40 maybe?

2 years ago 09/16/2021 5:12am EDT

re: slowerthanu

slowerthanu wrote:
17:20 to 17:40 maybe?

I honestly feel that I can go under 17:30! Thanks

2 years ago 09/16/2021 6:48am EDT

re: slowerthanu

I agree. I think under 17:30 is more likely than over.

slowerthanu wrote:
17:20 to 17:40 maybe?

2 years ago 09/20/2021 9:09am EDT

re: Bullet the Blue Sky

Bullet the Blue Sky wrote:
I agree. I think under 17:30 is more likely than over.
slowerthanu wrote:
17:20 to 17:40 maybe?

Just ran 17:34 at my last race. Dead legs with 400 to go so just have to work on it!

2 years ago 09/21/2021 4:05pm EDT

re: Onatear

Workout day on track. Mile/4x800/mile

3 min rest after mile. 2 min after 800s 3 min rest before mile.

5:22/2:42/2:38/2:36/2:35/5:11.

Felt good.

Big invitational meet in 2 weeks, small dual meet in 3 days not sure if I’ll race it or not.

2 years ago 09/21/2021 9:46pm EDT

re: Onatear

Onatear wrote:
Workout day on track. Mile/4x800/mile
3 min rest after mile. 2 min after 800s 3 min rest before mile.
5:22/2:42/2:38/2:36/2:35/5:11.
Felt good.
Big invitational meet in 2 weeks, small dual meet in 3 days not sure if I’ll race it or not.

I assume this was done on a track? Not sure of how well it would translate to XC and all but I would think for 5k on the track: 16:30

2 years ago 10/05/2021 6:46pm EDT

re: dunlap

Just had a great race in NC, 17:18!

Today ran 10x800 w/ 1 min rest averaging 2:40-2:42

2 years ago 10/10/2021 3:11pm EDT

re: Onatear

3x(600/400/200) 1:48-1:50/68-69/31-32.

Wasn’t too hard til right at the end

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