My highschool cross country team just finished our season in a disappointing way. Our school is in a very hard district and we haven't sent a team to state in 34 years(despite having our school record holder graduate 6 years ago). We knew we would be close this year but we got 4th when top 3 qualify. But our squad is made up of 2 juniors(one of them being me) and 5 sophomores, so we'll all be back next year. Anyways, I haven't done much base building in the preseason yet and I'd like to change that for next summer. I plan on doing long runs through the weekdays with a tempo run as well(I usually swim on the weekends). I'm planning on about 50 mpw, but could someone recommend me tempo run times based off of my PR's? I also run track in the spring and usually run 400m and 800m.
400m: 54(as a sophomore)
800m: 2:10(as a sophomore)
1600m: 5:09
5k: 17:55
I'd like to be as close to 17 minutes as I can at the end of next year.