I got injured my freshman year of high school during outdoor track (after running 4:56, 10:28 for 16/32) and the injury ran into early XC season and i never got quite to where i wanted to be but still ran 16:45 for 5K. I was able to make a pretty good track season and finished my sophomore year with PR's of 2:10/4:45/9:58 for 8/16/32.
With a really good summer that includes staying healthy and injury free, what can i do for 5K by November?