I would like some feedback on what to do this summer exactly. I want to run a sub 26 in an 8k, I have had success in middle distance but anything after 2 miles I tend to break down. I got injured(hip/quad strain) during my first year in college xc and kept my mileage 40-50 all track and thankfully stayed healthy. I know in summer I have to build a good base but want to know how many miles a week I should be at for 12 weeks of summer training? How many tempos/fartlek/hill runs/progressive runs I should do a week? Also want to know what little things are recommended whether its more drills/core/icing? THANKS