Cross Country

How to train for cross country over the summer and improve as a runner?

This year, I was a freshman in high school and I did cross country. I'm an okay runner, but not particularly good. I'd guess my mile time was maybe 7:20-7:30. My race pace was low 8's, in the 5k races. I went into the sport with absolutely no summer training or sports or running experience, and I actually improved over the season.
Realistically, if I train hard over the summer, how much do you think I could get my mile time and race pace down? Any tips?

yes, you can improve so much. you need to do many types of workouts, but do not over work yourself. run two or three days a week, and then when it comes a month before season starts, increase that to four to five days a week. vary your workouts too! don't do too much of the same thing. if you train well over the summer, you should be able to bring your 5K time down from 25 minutes or so down to 24 perhaps, but by the end of next year's season your times should improve a lot.

training tips:
1. interval workout: alternate fast and slow repeats of distances (ex. 3x1mile with 7 minute jog in between)
2. fartlicks: alternate fast and slow in a run (ex. run for 35 minutes with 2 minute jog followed by 1 minute fast repeated for entire run)
3. ldr (long distance runs): your basic 5-10 mile run
4. sdr (short distance runs): a quicker paced 3-5 mile run usually followed by a sprint workout
5. sprint workouts: do many repeats at short distances at fast speeds (ex. 14x200m @ 38 sec/each)
6. core workouts: ab exercises (ex. crunches, sit ups, v-ups. russian twists)