I'm a freshmen in high school and just finished XC season today. During the summer I was doing about 35 miles per week and ran a 18:36 5K time trial. However, the season went pretty poorly and I did terrible at almost all of the meets. In all of the races I ran, I only broke 19 minutes once and that was only by a little bit. I would run extremely well in practice, and then come meet day I would always end up dieing out and running a high 19. I think that my total mileage probably dropped 2-3 miles, but I don't see how it explains how I run so slow. For example,I would run a 12x400 at 78 avg.
Anyways, now that cross country has concluded, I am wondering what training I should do to get ready for track season. 40-45 miles for base phase?