I am girl running a 3k XC race in 2 weeks predict my time based on these recent workouts during the last few weeks:
Threshold: 5k Tempo Run: 19:45
VO2 max: 4 x 1000 @ 3:40 w 3 min jog
Fast Interval: 8 x 400 @ 82 w 400 jog
Long Run: 60 mins easy = 8 miles