Ok, no one has responded. Usually these threads will attract a ton of the very common:
"My coach is even worse!"
"We run 10 miles a week!"
"We do 20 mile repeats....I've got a hundred miles this week and it's Tuesday!!"
Etc, etc. Etc........
I have chimed in before with the same advice I will give here. Usually the OP as well as the entire peanut gallery get's pretty offended. However, the advice is rock solid and no one has ever actually posted a rebuttal, so here goes (yet again):
First, you brought this on yourself.
Wait, what? This joker makes the schedule without my input! How am I to blame?
This guy was not 'your coach' until you decided he was. You are the one that agreed to be coached by this clown, who incidentally does know less than you do about this stuff.
I know the next thought:
The school district hired him and I live in the district. Well, when I was in HS I ran. I ran a lot. I was doing up to twice your mileage. I rarely did speedwork and if so, often did longer (2 min +) intervals.
I train smarter now. The mistakes I made were not enough fast running. I was basically traing for a 20 mi or 30k type of race although I primarily raced 10k. If I could go back I'd do more race-pace work.
Here's where the story gets good (and this has really pissed off some MB regulars including Track Coach). I never met my HS track coach. Heard he was worthless, though. I believe he was an assistant football coach who needed a Spring semester gig.
Ok, your thinking, how could I run without being involved with the coach? Easy (well, actually, it's hard if you do it right). Just go out and train. And race. Don't tell the school about it. Better yet, do tell them just in case they thought every distance runner in the school district bought into their program. This last bit is optional and really just intended to offend them.
The school's coach does not have authority over everyone under 18 in the district who wants to run, jusst those that go out of their way to voluntarily join the team. So here's how you do it:
Some day like maybe the second day of the semester or mmaybe first Friday, there will be tables set up in the gym. Maybe the lunchroom. These have signs saying Soccer. Track. Volleyball. Etc. Don't apprach the track table. Better yet, don't go into the gym on that day. Bingo, this idiot is suddeny not 'your coach'!
Then what do you do? Train. Do the exact mix of speed, tempo, hills, whatever that you respond to best. Remember, you are actually a better coach. Then you race! You get to pick the distance and frequency of racing. Perfect!
Now, I realize that you will not take this advice. Somehow running seems meanbngless without the school, team, and coach, right? Frequent poster Track Coach thinks so, and he's middle-aged like I am. One problem with that attitude is that you can't run past the age of 23. Another is that you have to obey some football coach.
Maybe someone will read thgis and be inpired to run school-less. Until then, good luck with the 200s!