Hello!
I am an incoming freshman who has been running for roughly 2 years. My track season ended 3 weeks ago, and after a weeklong break I have been running 20mpw, all easy runs (7:45 pace). During track I ran 1:01.6 for 400m, 2:16 for 800m, and 5:28 for 1600m off of 15-20mpw. I mostly raced the 800m, only doing the 400m and mile once each. What time should I aim for during xc for a 5k? Could someone give me an example week of training at around 30-35mpw (peak mileage im aiming for)?
thanks.