I'm currently a going to be a senior in high school starting this fall. I was wondering if anyone could help me with a running program to help me get on track for breaking 17:00 on a 3 mile course coming up this fall during my final year of cross country. My PR from last year on the same course was 17:20. The only problem is that I have taken approximately 8 months off of running and thus I did not do track during spring. Because of this I am fairly out of shape... I was hoping if anyone could confirm whether or not it would be possible for me to even attempt to break 17:00 and help me out with a summer and early fall routine.