i had a bad injury during the summer and will be racing for the first time this season. what time do u think i could run for an xc 8k?
my most recent workout was:
4x800 (2:32, 2:30, 2:28, 2:25)
4x400 (1:10, 1:08, 1:09, 1:05)
2 mile warmup and cooldown; 200 meter jog between intervals.