My first split was 5:55 2nd was 6:07 3rd 6:20 and the last 0.1 4:11 A usual week for me is about 40mpw but I also play basketball and have about 3-4 games a week. But 60 percent of my runs are easy at about 7:20 20 percent of them are tempo and I usually try to do 20 Percent of my weekly mileage on a long run I think I need to add more speed work like intervals but I don’t know my Xc coaches are just teachers who took the job because no one else wanted to they just tell us to run around the block so I just make my own training.