Well xc is finishing up in a few weeks and im just getting ahead of myself and thinking about track so il start my off season training in mid-later november-and practice will start late january i have pr's of 4:50 and 10:32 from track but put up a 16:40 this cross season and my high week was only 32m as ive never put in much distance...im hoping to step up this track season and approach 10:00 and 4:30. so i was wondering what kind of milage i should come up to and what workouts, long runs, milage, etc i should get in each week this offseason. thanks!