I am going to be an HS junior, and I'm not sure how I should train for XC over the summer. What paces I should run for easy/tempo and a training plan. I followed my coach's last year but my 5k seems out of line with the rest of my times. My MPW for track was around 20-25, then fell to 12-18 in the last month. MPW for cross was around 30-35, where summer base mileage peaked at 42. Over the winter I did some long progression runs but the rest weren't amazing quality runs (did a few 10 milers but didn't back it up with proper MPW for the other 6 days).
PRs:
400m (2nd leg split): 59.3
800m (1st leg split): 2:11.9
1600m- 4:56.9
3200m- 11:26.0
5k XC- 18:19.9
I ran the 3200 at a tri meet, where I was out in front alone the whole race, so I ran moreso to win rather than a time (I doubled 16/32 that day as well). I would like to get my 5k down in the low 17s or possibly high 16s if possible, so I can qualify for regionals. Advice?