In my senior year of cross country I ran 16:50 for 5k, and I also ran 4:40 and 10:30 in track though I never focused on the 2 mile. During that time I was doing 50 miles a week. This summer I've been doing 70 miles a week with some tempos and long runs. I've done long runs up to 16 miles and 5 mile tempos at 6:10 pace or so. What can I run for 8k? My goal is under 28 minutes which is 5:37 per mile.