I am a sophomore, going on junior year distance runner, I ran a 9:53 3200m in outdoor track season, and now I am trying to start my summer training after 17 days no running. I was planning on only taking 2 weeks off, but I got badly sick and needed to take more time off. How should I start for summer training if I want my mileage? I want to peak decently high towards the end of it all and be in good shape for xc. Today I ran 4 miles at 7:30 for the first time again today and it felt very difficult and I feel like I lost a lot of my aerobic capacity aswell as endurance. I hope to aim to get to 40 a week this summer peaking in the mid 50s but getting back into shape is always really difficult. How should I approach summer training to get my fitness back and better than before?