<human>: I'm approaching my senior year. I've been going alone for a while now; during the school year my runs were pretty sporadic in my 2nd semester due to not having a coach, and this summer I designed my own workout schedule and hired a personal trainer. My personal trainer says he can help me build my base at the gym (core, yoga, etc), but the rest is up to me.

I have been running a 10K everyday since the start of the summer, taking only Sundays off. Saturdays I do my long runs, which range from 11-14 miles. After recently timing myself, I found that my 5K (when I run alone) is 17:12. My mile is 4:54.

Do you have any advice for me and other runners in a similar status as I? For example, what workouts should I commit to, what should I avoid, what are some great sources, etc.

I have searched the internet for a while, and it seems that everything I find only pertains to grown adults that are trying to get in shape/ training for a marathon.

Could you distill the essence of the text into 1-3 sentences?
<bot>: district is in November and I want to make it to state. Currently at a 17:12. I've only been doing mileage training this summer and core. What is your advice?