I'm a senior in high school that will be running his first track season since sophomore year this spring. I've been running since my freshman year but I haven't really started to take cross country seriously until this past year. I'm looking to run a sub 9:30 2 mile this spring for track, but I have no idea what kind of base I need to reasonably put in.
This past cross country season, my mileage has hovered between 30 and 40 miles a week for the majority of the season. I have run a 17:02 just last week and feel that I could go faster over the distance. However, my league runs odd distances for most of the races so it doesn't look like I can lower that this season. My season will end in early November so I will probably be back running by late November, I just need to know what kind of mileage I should be shooting for.
Any help would be great. Thanks!