I'm an incoming highschool sophomore girl. Last year the fastest I ran was 21:55 in xc (5k). I ran a 2:34 800 in track and 1:49 600 in indoor. This summer I have been lifting twice a week, done personal training, and ran about 25 miles. My long runs have been 8-10 miles at 9:10-9:30 pace. It is really hot here, so my runs are generally slow...not faster than 8:30 pace. What can I run for a 5k in xc?