Hello, I am a senior and the team captain of a small high school xc team and our coach just recently quit and left us with pretty much no training plan or course of action for the rest of the summer. I was hoping some of you guys could help give me some sort of a template for what a good summer training plan should be. I'm a somewhat experienced runner and we've never really had a good summer program but I know you should have mostly easy miles with a long run a week mixed with some occasional tempos and track workouts. Our team also isn't very good so it's mostly just about getting them outside and running. This thread is for me personally as well because I'm really the only serious runner on the team and I was hoping to run under 16 minutes for the 5k. The last couple of weeks I've strictly run easy miles at 30-40 miles a week so that my body can get used to running again after taking a break from track. My plan was to consistently be above 50 miles a week this summer and top out at maybe 60-65 mpw but I have no idea what kind of workouts you should do over the summer. Any advice is appreciated and thank you.