The time has come to prepare for cross country season. The three names I listed are all outstanding. I have been reading a lot and cant wait to get started. For malmo plan I do not have training partners because everyone is very competitive and does there own thing. Malmo if you are there I have a few questions please. I see you say 1 tempo run and 1 track workout like 10x 400 and you say doubles all the time. My 5k is mid 18s. I want to break 17 this year is this realistic? I was going to start at 40 miles base up to maybe 65 or 70 mpw. I am hoping for something custom based off of my time and ability. I ran mid 30 mpw for track season. I just finished my first year and want to make sure I train correctly. Should I start doubles right away and how do I break up the miles in the a.m. and p.m.? What pace should I do all of these workouts? For the track workout I was going to slow jog 3 minutes after each set is that okay? Later in the summer should I do hills and fartlek? Please advice,I appreciate the help.