Had an injury over track season last year and was out and had a less than ideal cross country season, running 17:30 for my PR on a pretty hilly course.
Workouts I have done (all in January except for the first one):
5 miles 6:04 pace for a thanksgiving race- pushing but not crazy, just for fun.
Long run of 11 miles at 8 min pace (500 ft of uphill, 500 of downhill)
Quick 8 miles at 6:55 pace, a few hills, felt pretty comfortable, not pushing
10 miles @ 7:45 pace (like 500 ft of incline and 500 decline, so decently hilly)
20 min tempo run at 6:06 pace (felt really good, not pushing hard)
2.5 mile tempo run in 14:45 (5:54 pace) (felt really good, pushing a little)
I have my first indoor meet tomorrow, thanks.