So my pr's this year were 17:42 in 5k (xc), 5:02 mile on track while running 50 mpw in PAAVO program. I really want to get close to 16 or break 16 next year. Right now we're in our winter recovery season (35 mpw) but by January we'll be doing our full training again. I just wanted to know what i should aim for as as far as mileage goes and paces for 4 to 7 mile ppms.