Hi I am wondering how much time I can take off my 5k by cross country. Last year I ran a 19 minute 5k off a month of training on a very hilly course. I have been running track and ran a 9:50 3000 off 25 miles a week. This summer I am going to build up to 50 miles a week. I was wondering what you guys think I could run by cross country for the 5k?
I will also be running very easy until the middle of July to build up mileage safely and will then start doing hard workouts. I will probably do a tempo and track workotut once a week with a long run of around 10 miles.
Depends on the kinds of courses you'll be running on, but I'd guess probably 17:30-18:30 (equivalent for your 3k would be around 18:00 on a "fairly fast" course, but hopefully you'll continue to improve but there's a chance you won't run - or won't run your best on - many if any fast/legit 5k courses)
16:50
I will be running on some very hard courses, but will run a few flat and fast courses. I forgot to mention that before I got injured last xc season I had run 18:18 on a course with one huge hill. But I have never had great training from coaches either.