I am a 2nd year cross country runner and this will be my second year of track next season, so I'm a fairly late bloomer as far as picking up running. My 5k PR is a 17:52. I don't really have a whole lot of track times because I had a tibia stress fracture last year which kept me from running all but a couple of early indoor meets, so sorry not a whole lot to go off of there.
I typically have averaged high 17s low 18s for 5k this year just as a reference to the shape I'm in. I'll take a 2 week taper after our state meet on the 22nd and then dive right into training mid November.
What kind of mileage am I looking at to achieve the fitness I need to break 10? Any specific workouts as I get closer to the season? Any other tips or reference points to what a sub-10 guy looks like?