I'm a rising junior in high school. I had an awful sophomore cross country season, only putting up a time of 18:54 at Canton (NY State meet course), ~130 speed rating.
I want to actually make a difference on my team this yr, and I feel as if I've improved a lot last summer and during the track seasons.
During track, i ran times of 4:52 for 1600, 2:08 for 800, and 55 for 400.
Our team trains over the summer, but our training schedule doesn't put in as much mileage as I'd like.
Some of what I've run over the summer:
W1: 33 miles averaging 7:18
W2: 37 miles averaging 7:13
W3: 30 miles averaging 7:16 w/ one day cross train
W4: 45 miles averaging 7:12
W5: 50 miles averaging 6:59
W6: 50 miles averaging 7:18
W7: 37 miles averaging 7:04 in preparation for XC Camp
W8: 56 miles averaging 7:15 over rolling hills on roads daily (XC Camp)
Some workouts included:
5x1k w/ 1 min rest @ 3:32 3:34 3:33 3:35 3:37
3xmile w/ 1:10 rest @ 6:13 6:07 6:07
4xmile w/ 1:10 rest @ 6:01 5:54 5:59 5:52 "tempo pace"
5x400 @mile 71, 69, 69, 69, 68 followed by 4x200 @800 pace 30 30 29 31
It'd be appreciated if someone could provide some feedback with what could be possible this year. I have been constantly changing my diet and trying to improve my mileage and the pace at which I do my runs, (I used to consistently do 7:30-7:45 pace).
Thanks for taking the time to read my wall of text