So I have read a lot about summer XC training and have heard different opinions on it. I am planning on running 50-60 mpw. Three runs a week will be easy long, and two tempos a week, or maybe a fartlek. should i include some speed, like 400s in july after i have a good xc base. i ran track this past season, was mainly injured from a non-running injury so didnt perform to well, but its healed now after three weeks of rest and x-training. I ran a 5:10 mile, shouldve broke 5, but was injured, and a 10:47 3200, couldve gone 10:35 ish. i want to go sub 17 early season and drop it to about a 16:30 late season. I will incorporate core and light strength routines as well.