Cross country junior pr is 18:20 peaked at 30 weeks little base mileage over summer. over winter got about 25-slightly under 30. out averaged less than 20 a week. time trial 2 mile 10:40. 800 2:01 ran most of the time. 400 split 52.9 after 2 800s. mile ran once 4:56 completely alone. also I normally tripled every meet if not doubled. I ran my first 2:01 third week of season (splits 57-64). then not until districts did i run it again splits then (55-66). so what do you guys think I can do if over this summer i can do if I up my mileage to 50 a week? also what about track times as well. Any and all help is appreciated.
nobody can say if you do (x) miles at (x) amount of weeks at (x) pace how much you will improve but if you can get to 50 mpw safely without out injury it should help you a fair bit
I would worry more about your aptitude and literacy.
"peaked at 30 weeks"
"2:01 ran most of the time"
"so what do you guys think I can do if over this summer i can do if I up my mileage to 50 a week?"
As far as your running goes. You have some talent. If you start training rationally and get committed you could get to ...
16:40 in XC for 5k
50.9r / 51.mid open for 400
1:55 if you really do everything right the next 10 months / 1:56-7 if you get it mostly right
Your pacing is too aggressive. You don't go out in :55 unless you plan on running 1:54. If you were trying to break 2:00, I would have split :58 and done my best from there. Since it sounds like you are running the 3200R and the 800 each meet you have a LOT of tries to make it better.