HS freshman here with 3 months of competitive cross country experience. I have been doing organized running for 4 years, and I was fortunate enough to have a really decent HS team that went to states and we have been training together for a while. I currently have not done any speed work since XC and have worked up to ~60 mpw. I do a typical Daniel's training plan to ensure I have a lot of time to drop and run my best time as the season progresses. My easy days are about 7:45-8:30 per mile depending on how tired I am, and once a week I do the Daniel's 20 min tempo @6:00 pace (which is the prescribed pace given to break 5). I also have a 10-13 mile long run each week. Recently my teammates and I had a practice where I ended up exceeding my expectations. Although the coach told us to run at a relatively fast but relaxed pace, I always have to strain on anything less than 400's in order to not get dropped (which I know is not the proper way to do things) and yesterday we were all straining to do a "sharpening-up" session of 10x200 w/1:00-1:30 rest. My first split was a 33 and for the rest of the workout I was 29-31 as my average pace. In addition, on the LT and fartlek runs we do each week I am easily beating teammates who dusted me during cross. For example, I was able to get HR data from my monitor which got me at an average of 174 BPM @5:44 pace during our 20 minute tempo!!! How fast could I run the mile given 2 weeks time?