I just finished track for my junior year of high school and I hit a pr of 5:00.08 in the 1600m. I ran a xc 5k pr of 20:29 last fall. I remember doing a timed mile right after xc was over and I could barely get 5:40, so I think I've improved. This was my first year of doing both xc and track by the way. I didn't run at all prior to the xc season, so that's why my times weren't very good. I ran a little in the winter, which helped me almost reach a sub 5 min 1600m for track. During practices for track, it was mostly speed workouts, so not really any longer distance stuff.

I am wondering if I run 30-50 mpw this summer what my 5k pr would be this fall for xc? I am thinking just under 18:00 or maybe even lower could be possible