Im a sophomore (a guy) who recently finished track. (times slightly changed for privacy) Freshman year I did only cross country and was new to running. I was bad and had a 22:20 5k PR. In the spring and summer I ran 20-30 mpw by myself with 1 tempo run each week, 3 miles twice with rest in between, so not much training. In the fall, I was magically getting taller and stronger and got to a 19:05 5k. In the winter, i ran 30-40 mpw by myself with 1 tempo run 1 long run and 1 interval day. In track I ran 2:09/5:07/11:43 but I only ran 3200m once, couldve done much better. I want to break 17 and be in top 7 next year. but I first need to break 19, then 18, then 17:30... I have a lot of time to train this summer. Advice?