So it's my senior year of HS and my second season of XC but I had to take 4 weeks off for a trip in the middle of summer . Before my break was in maybe 17 flat shape and running 50mpw.
In track I ran 2:09 and 4:54 this year
Within a month of 50-60 mileage, should I be able to cut down to a 16:30 in an on track time trial?