Hi guys, Im a sophomore cross country and track runner. I trained like crazy over the summer and was injury free. During the summer towards the end, I pr'd by 35 seconds with a 16:45 5k. I ran low 17's after that but recently have been running close to 19 min and even 20 min in a past invitational in New York. I was the top guy on my team but slowly deteriorated to number 9 which means Im not on varsity. Any tips for racing? I can run really good workouts, cross train and do weights but racing for me sucks. Here is some of my past workouts:
8x300m at 48-50 seconds w/ 1 min recovery
3x 1 mile repeats at 5:30 w/ 3 min recovery
15 Mile long run
10 miles @ 6min pace
Those where not in all week but some of my previous workouts. Any suggestions? Please help!