I have been studying abroad in Europe this past semester and am returning stateside at the end of November. I did not compete in cross-country this year as I was studying abroad, but rather focused on increasing my weekly mileage and getting in solid tempo runs every week. Since July I have been hovering between 70-85 miles a week with a tempo run of between 3 and 6 miles each week. When I return home I would like to compete in an indoor track meet my school will be hosting in early December. For the last several months I have not had access to a track, however, I recently discovered one not too far away that I do not have to pay too much to use. I would like to return to school and turn in a good performance in a 3k, however, my ultimate goal is to have a successful indoor and outdoor season, focusing eventually more on the 5k and 10k. I wanted some input on what workouts I should think about doing in the 4 weeks leading up to my return to the track in the 3k. I want to run well in this race, but also must keep looking to the rest of track season this year, thus I am not sure what workouts I should be doing this early but am fairly certain I should keep up some level of tempo work. I also don’t have any recent indicator of my fitness, is there any way to test fitness level without an all out race? Some way that maybe will help inform what I should be shooting for in my 3k in a couple weeks. (For ease of calculation right now lets say 9:00 is my goal time). What workouts should I be doing to get ready to turn in a decent early season 3k while still training for the rest of the season?