I'm a rising senior male in HS and I've run an 18:30 5k on a track and a 5:15 mile this track season. Last XC season I only broke 20 minutes once but that's because I got out of shape due to an injury. One of my teammates who i was faster than before I got injured went on to run 18:0x that season and has since broken 17 minutes (on a track).
I would really love to get under 17 minutes this season, given it is my final season, but I'm worried this might be too ambitious of a goal.
I'm currently running 50-55 MPW, soon to be 60 with a tempo run/cruise intervals, short hill reps, and a long run of 12-14 miles every week. Easy runs are anywhere from 7:20-8:30 depending on how I feel, the weather, and who I am running with, but are usually around 7:45 ish. I also run 2 double days a week. I also lift 2 times per week when I can, but not that consistently and I also do core sometimes but not that consistently.
Is there any chance for me to break 17? I want to run at least 17:30 but it'd be great to have my time start with 16 instead of 17. Is there anything else I could do to help me achieve this goal?