I'm gonna be a sophomore in high school, I'm ok, PRs are only 18:53 for 5000, 4:59 for 1600, 2:10 for 800, all on a base of maybe 20 miles per week, and I hadn't ran at all until this xc season. I heard of this summer of Malmo thing, what is it? What are it's upsides and downsides, and would it be effective in improving my times last year?