30mpw, 14-15 old - freshman
Workout 1:
300m x 8 90 sec rest at 46-47 (super hard)
Workout 2:
1k -2:54
4mim rest
500-1:17
3:30 rest
300-44
(not that hard)
Workout 3:
12x200 alternating 1min and 30 sec rest
at 29-30(kinda hard)
workouts 4:
600/400/300/200 3min and 2 sets 5 min between sets
600-1:44
400-66
300-47
200-30
600-1:41
400-62
300-44
200-29
its silly to ask the internet for race predictions based off workouts. you and your coach would know better than anyone else what kind of shape you're in. either go find a race or TT, or else just wait for the indoor season to start. no point in speculating. I know its hard when you're young to be patient as this is a sport built on delayed gratification, but really all you should worry about is staying healthy, training smart (and conservatively), and putting in consistent work week in week out. and if you're in the states, XC is about to start, you should be more focused on that lol