Well it's officially over, I had a thrilling track season and although I missed state by only 2 seconds, I did manage to get my PR from 5:20 to 4:34 in the mile. Now I need to transition to training for the 3 mi/5k for XC. I had a good training plan for the mile which consisted of a speed track session and a tempo every week. Obviously I'll take a week off or two off for periodization purposes but as soon as That's over I need a weekly plan for 3 mile workouts. If someone could make me a plan to hopefully get my 3 mi time near the 15 mark that would be nice. I would like to aim to start with 50 to 60 miles per week and if I need to up it I can. Just give me a structured week with how many miles I should be doing everyday and when the workouts are. I can do workouts any day of the week or double.