so my 3k is at 11:00 (actually a pr, first race of the season) as a high school sophomore girl, as of today. i was injured for a while, then sick with two different illnesses back to back for two weeks. i only have a week and a half streak of uninterrupted training now. i ran a 19:34 5k (real 5k, state championship course) this xc season if that means anything. i try to run 30-35 miles per week. my goal is a 10:30 3k in the next few weeks, is this a huge stretch? any tips on how to improve that quickly? I'm not satisfied with an 11 at all.