Hey, I was hoping the Letsrun community could help out a bit, I know I should be racing, but I'd like to just get an idea as to what y'all think I could run.
PRs:
57.4 for 400m
2:13.4 for 800m
4:57 for full mile
18:43 for 5k ( long time ago)
and I just hard tempo'd a 32:50 for 5 miles,
I run 25 - 35 miles a week
19:00-19:30
Tempo was around 6:30 pace, so that's 20:xx for a 5k. Take off a couple miles, and you coulda done 6:20 pace. Then if you're running all out+ have competion I say you could probably go 5:55-6:10 pace for a 5k. So my guess is around 18:35, but that's sort of a swing in the dark.
Right now, given your PR's, you could probably run somewhere in the 17:50-18:20 range depending on how well you stretch out in longer distances. You should definitely up the mileage by AT LEAST 10-15 mpw by the end of the summer and you could probably run in the mid 17's for xc. Remember, base training isn't about "racing", it's about mileage and not overexerting yourself.