3 weeks ago I ran a 5k tempo on the track in 17:26. It felt pretty easy and I definitely wasn't straining at the end at all.
3 weeks from now I will run a 3k race on the track, and then run a 5k on the track the next week. This summer is my base building for xc in the fall so I will be slowly increasing my mileage and will not run any speed workout aside from the occasional tempo run.
realistically, what should I be able to run for the 3k, 5k?