So I've entered some completely foreign territory for the first time in my running career, and I was hoping you guys could help out with some advice. Bear with me, this might be a little long.
Background: I am currently a sophomore at a D3 school. In high school, I never ran above 40mpw in XC, 30mpw in track. My PRs were 1:59/4:27/9:36/15:55. Over the summer, i gradually built my way up from 30mpw at the end of track season to high 50s/low 60s, and high 60s by the end of XC (at which point my performances started to suck due to fatigue). In track, i dropped back down to 40-50mpw, but still had trouble coming anywhere near my HS PRs. Due to said fatigue, along with shoddy academic performance, I decided to take the summer off from running. Fast-forward to present day, and I've completely gone to shit. I haven't been running at all (maybe 10 times since June), I'm 25lbs overweight (180, I ran consistently at 155), and I'm officially disgusted with myself (although back afloat academically and mentally) and ready to get back on the horse.
So my question is: how do I approach a return to running? The end goal is to be in XC shape by the end of the summer, but I'm not sure how to ease back in to it with regards to running, lifting, et cetera. Any help would be appreciated.