Hi im junior in high school and summer xc training has been good at around 30-35 mpw but now my coach has us doing 2 tempo runs a week (20 minutes and 15 minutes) and the other day was the first 20 minute tempo and I ran really relaxed and within myself no pushing it at all and ran 3.5 miles in 20 minutes with near perfect splits at 5:53 per mile. I was extremely surprised becuase of how easy it felt and the fact that my 5k pr is 18:24. Continuing these tempo runs and more workouts into the fall season what do you think I could get for a 5k?
PRs from spring track where I was injured
5:11
11:00