Hi this year for XC I ran 16:47 for 5k on 35 to 40 mpw. My long runs were between 8 to10 miles and easy runs and recover days were 5 miles.
Do y'all think a sub 16 minute 5k is possible if I increase my mileage around 50 to 60 mpw this summer and adding a 12 to 15 mile long run every week.