You are not going to believe what I am going to tell you so let me preface this by saying I have interviewed several Olympic athletes for a website. I also coached for over 10 years at the high school level. You can get your mileage towards 30/40 by doing some easy running and incorporating more sprints into your program. ***Avoid hard interval training!!!
You might need a few days off, until you heal up and are not sick!
Here are two sample weeks when you are ready to return to running:
Sunday: Long Run equal to your longest of the season @ conversation pace.
Monday: Strides, 1-5 miles easy, strides
Tuesday: Strides, 4-8 x 80 meters @ 80-90%, Jog + strides
Wednesday: Recovery Jog of 1-5 miles
Thursday: Long Run, one mile further than on Sunday
Friday: Recovery Jog
Saturday: strides, recovery jog, strides
Sunday: Long Run, one mile further than last Thursday
Monday: Recovery jog - 2-5 miles
Tuesday: strides, recovery jog, strides 3-6 miles?
Wednesday: Strides, 6-10 x 80 meters @ 85-95%
Thursday: Easy jog 2-5 miles
Friday: Easy jog, 20 x 100 at various paces, Easy jog
Saturday: meet (Run only one event)
Make sure you warm up well, and cool down well every day.
You can add dynamic running drills as part of your warm up.
Do not be afraid to do less than this but the LONG RUN puts the tiger in the cat because it can work all three energy systems including the ATP-PC system.
The 800 has been rated as high as 50% by some experts. High School kids may actually be higher than this. You need the long run and the sprints but SKIP any hard interval training. This is double important if you are recovering from injuries/illness/or staleness. *Sometimes athletes get injured right after personal records. That is not unusual at all.
If in doubt, do less. I would only run more than one distance event if I was a very well conditioned runner and KNEW I could win both races!!!
(If the coach makes you do hard intervals, dog them as much as you can!)
All of this comes primarily from Arthur Lydiard but it's also common sense to work the aerobic system all the way through the season because your events are very aerobic.
******Hard Interval Training has it's place, but you must be healthy and ready for it. 30-40 miles per week is not much of a base for "cutting down."
Your coaches are trying to speed up the process by skipping base building.
That usually will not work out very well.