Runninglane XC is Dec 4th and I would like to perform really well in that. I have a 5k PR of 14:56 and hope to do a two mile time trial sometime after running lane but how long after running lane should I wait? I am worried I don't have enough speed work for a fast two mile so how many weeks of speed work will I need to run 9:05 in the 3200?
2 weeks. Do like 3 good sharpening workouts
As long as you're doing strides and some workouts at 3k/5k pace right now, you'll be fine. You really don't need much, if any speed work to run a good 3k/3200. Heck, most guys could run within 5 seconds of their mile PR without speed work if they were at peak fitness.