3 mile times and Goals (5k)?

Question

I'm running cross country this year for the first time ever.

I am going to be a freshman and have run track before.

My best mile time is a 6:07, but I usually get more like a

6:15 or 20

What should my goal be for the first meet (about 2 months) and end of the season? Realistically :)

I am doing a cross country camp at the school now and run pretty regularly.

Thank you!

Answer 1

A 6:15 mile converts to 21:39 for a 5k.  However, that would be a 5K on a track or a flat road course.  Cross country courses vary a lot and can be a lot slower.  However, a rough rule of thumb is to add 30 to 40 seconds to a track time (note, on tough xc courses the penalty can be more).  My guess, assuming you are in the same shape, is that you can run 22:10 to 22:20.

Note, your 6:07 converts to a 21:11 track 5k or 21:41 to 21:51 cross country 5k time.

Answer 2

You have around the same time in the mile as me :) My best 5K time during the season was 23 minutes so probably around that general area. You could be better though if you have better endurance than me, because I feel like I slow down a lot when I run. (By the way, 23 minutes isnt great, but its pretty good! Ive gotten several top 25 finishes with that time, depending on the race)