I will be a freshman in college next year racing 8k's for cross country. My high school PR's are 4:32 for the mile, 9:59 for the 3200, and 16:13 for 5k on a footlocker course. Unfortunately I got a bad case of mono my senior year and I have taken a month off and plan to start back slowly soon and start normal training June 1st. I plan to establish a strong base and do core and some swimming a few times a week. Assuming I stay healthy, what should I be able to run for an 8k? All thoughts are welcome. Thanks!