Check out the very first link in the message board for lots of great stuff.
http://www.letsrun.com/forum/flat_read.php?thread=308471
I can't find my 'Summer of Malmo' link, but somebody will post it.
I'm sure I'll get blasted for this, but my recollection is something along the lines of ...
A) Run 6 of 7 days mostly at a pace where you could trade a few sentences of conversation with a partner. So, not so easy that you can chat a mile a minute and not so hard that you are grunting a response.
B) Build up your mileage over the course of the summer, but don't be crazy about it. 2 weeks of building greater mileage and 1 week of slightly less mileage to recover is commonly prescribed by posters.
C) I don't remember if there is a longer run prescribed during the week in summer of malmo, but I personally respond great to a longer run; i.e. 50-70% greater than your typical run. So, a 6 mile typical run for you could be a 9 or 10 mile long run. Don't kill yourself on this. Just get through it with good form and it will have a big impact.
D) Get your XC team together for once per week relays or brisk but not hard intervals. Emphasis on having fun and running loose and quick but it should not be a HARD workout.
Sounds like you have a lot of potential. Motivation, 'finding the time', hating the weather (heat, rain, whatever) can be the hardest part. Getting out 2 or 3 days per week isn't going to tap your potential. You have 1 year left. Make it count.
Even if you feel like crap and don't want to run, get out the door. Tell yourself, minimum I'm going to do 3 miles, and you might find you get to 2, 2.5, or 3 miles and you are miles from home; i.e. just getting yourself out the door, after a couple of miles you will feel better and be more motivated and finish the run.
Best of luck to you and keep us updated on your progress in this thread.