I am going into my junior year with a pb of 19:17 in the 5k. This is my summer plan.
Building to 40mpw. Tuesday and thursday are workout days. Tuesday 3 mile tempo building to 4 by the end of the summer. Thursday alternating everyother week with 10x200m hills for vo2 max and 6x1k at LT for lactate threshold development. Saturday is a long run the rest are easy days and sunday is off. Also adding 150mins of biking every week for extra volume.