I ran a 4:27 mile off of no speed work since May. 70mpw. Not a single one under 5:30, no strides, no mid-run 200m pickups, nothing. Half of the 70mpw were on trails. How fast will I run for a flat XC 5k in 2 months? I have a previous XC 5k PR of 15:27 and a mile PR of 4:21.