Current Prs
Mile: 4:47 2021 outdoor
5k 16:09 2022 XC
Ran high 30s during xc and occasionally low 40s and had a very successful season.
Took a week off after xc and then have had 4 weeks of 40 miles just mileage and some threshold for the last two of those 4 weeks.
One of the threshold runs was 3 mile repeats at threshold effort with a minute rest in between. It felt good had to push the gas on the hills but felt good for the most part. I hit and average of 5:32 for the miles.
Does anybody have any advice to crack 4:40 and maybe even push down to low 4:30s