Backstory: I came off of a Freshman season of track with a PR of 5 flat for the mile. I was expecting a great summer of base building and a strong sophomore xc season but due to an injury during July, my highest mileage of any week was around 30. I ran a PR of 18:09 5k this season but I know I could've gone a lot faster with a real base.
I have 12 weeks until indoor track that I am going to train alone and try to build a base, but I do not know how many miles I should run to build a proper base. I am thinking of following the summer of malmo training program, but I don't want to run too many miles since I am only a sophomore in high school.
Are there any suggestions for how many miles I should run to build a proper base? There will be plenty of speed work after indoor track starts so I do not need very much now.