High school Junior here. Last year i went into cross with no true summer training( I would run 3-4 days a week but nothing serious) I ran freshman year track only and ran 4:41. then took summer off and ran sophomore year a 16:43 PR. Ran some in winter and actually trained January till spring and ran 4:29 and 2:03 in the same day. Team mate we ran all season with comparable times ran 4;22 the next week and i ran 4;29 again so maybe could of done that. I am going into Junior cross with a 3K time trial two weeks ago at 9:33 and trained most of all this summer took random days off plus my sunday off day. What can i run this season you think? also what could i do with a full winter in track? long paragraph but would like some advice please!! i did 35 miles a week during track and peaked at 48 this summer and have done 43 plus for past 4 weeks. Thanks!!!!!