I ran 4:40 freshman year what can I expect to run now after doing cross country (16:30)
I ran 4:40 freshman year what can I expect to run now after doing cross country (16:30)
4:30
Varies a lot. 5k improvements can be anywhere from, say, 15 seconds to a whole minute faster.
Try playing around with XC Stats dot com, which allows you to track individual athletes' performances.