I am going into my junior year of high school with a 4:55 mile and 10:45 two mile off of 30 miles a week. This is the first summer I am taking running seriously (it's now my first sport) and am trying to break 17 in the 5k this upcoming season. How much mileage should I try to establish my base around and what type of runs/workouts should I do because I am new to summer running for XC.