Based upon this workout and being more of a middle distance speed type vs. someone who really enjoys cross-country what should I be able to run on an 8k Cross-Country course.
5xmile with 3:45 rest
4:49, 4:50, 4:48, 4:46, 4:37
Effort level was hard last one I really pushed it. Have been running 70 to 80 miles a week. Long run usually 14 miles at 6:50 to 7 pace. I'll post what I do run.