I am a high school senior who just finished my second year of XC. Last year I ran 18:00 5k off about 30mpw in the summer, then didn't train at all during the winter and ran 4:44 1500m, and 10:09 3k, but I missed most of that season and summer training due to a knee injury. I ran 17:40 5k on 10/22 of this year. I ran maybe 20mpw this summer because of the injury. In season I ran about 25mpw. My coach is being extremely unhelpful and tells me to just wait until January to start training for track. I really want to drop my times as low as possible during track this spring. What sort of workouts (distance and pace) should I do to get faster by spring?