So I'm an incoming freshman to college, and will be on my university's cross team, but the old coach left after this past track season, so we don't have a coach to tell us what to do over summer.
I'm 18 years old, 6' tall 145lbs, have been running for a little under 2 years and have the following PR's
5K (cross) - 16:31
3200m - 10:03
1600m - 4:41
This past year I was running about 70 miles per week with 2 workouts per week, a long progression run (10-12 miles starting at 7:30/mile and ending at ~5:40/mile) and a 13-16 mile long run.
I am not injury prone at all; I have never been injured and only feel sore after hard efforts in spikes.
I also have a membership to 24 hour fitness, so I have access to a pool, sauna, weights, bikes, ellipticals, etc.
I have no plans for summer employment, no classes, and nothing important for 3 months. I want to dedicate this summer to becoming as fast as possible. I will run any number of miles, but at the same time, definitely don't want to be burnt out before cross even starts. What is the best way to make myself as fast as possible by September?