XC ended for me on the first Saturday in November. I started training that Monday and have been doing high 40-60 weeks since. Yesterday I ran a solo 3200 on the track, in 10:20 with a strong headwind, on a pretty hot day (followed by two slower 1600s). The day before, I had done 8 miles so my legs were still a bit tired. Last season I ran my 3200s in the 10:40s and my 1600s just under 5 (a few seconds). Another recent race was a five miler on a fairly hilly course (for the first few miles). I finished that in just under 28 minutes.
How much can I hope to improve by May? What time should I be able to pull out for a 1600 (based on the 3200)? I'm really hoping to get under 10 and I'd really love to get into the 9:30s or even the 20s. What kind of workouts should I be doing now? I do all of my runs under 7 pace, harder ones in the low 6s (unless it's a super slow day, the it'll be above 7), generally 7-10 miles per day, with a longer run as well (something like 16 miles at 7:10 pace). I'm not sure whether I'm going to do indoor races but if so, those would start in early January.
Thanks, I appreciate your comments.