I am a male high school senior and have been training 45-50 miles a week since December. I had never done off season training before and decided to do it this time because I need to run a 9:45 3200m to get on a competitive XC/TF program in college. Coming off of a 10:24 3200m pr, I know this is going to be a stretch. I recently got the flu and have not been able to run since friday of last week. So including today, that's 5 days in a row, and it might be longer. Spring track season starts in a week.
What should I do to eventually work back to my fitness that I had pre-flu, and how much work have I lost?