Okay so I've been training over the summer for about 7 weeks now, with 40-45 miles per week, for my xc season. I'm a senior in high school and this is my 3rd year running. My 5k PR in a road race is 18:56 (With the 40-45mpw), but I've hit 18:16 on a 3 mile road race (This was before I did 40-45mpw). With the 40-45 mpw, what times should I be expected to hit during the season? My first meet is going to be next week and the championship meet is going to be roughly 8 weeks from now. This is the first time I've actually bumped up mileage, so I'm pretty sure I should see some drastic improvements from my 18:56. What workouts do you guys recommend I should do?