I'm just coming off my junior year of high school and am excited for my senior year of XC. My current PR is 17:55(albeit on a flat course) and I just finished my track season. I'm not primarily a distance runner, I'm best at the 200/500/800 in track, but I would like to make it to state cross my senior year, which means I would have to run around 17 flat. Any tips on summer base building? Current plan is:
Monday: Strength training
Tuesday: Optional run with team(6-8 miles)
Wednesday: Intervals(Hills, repeat 200/150m, etc.)
Thursday: Run with team(6-8 miles)
Friday: Strength training
Saturday: Rest
Sunday: Long run(10-12 miles)
Slowly increase mileage*
All of this would be after a 2-3 week break from running while still being active. I've thrown in the strength training to look ahead towards track season as that is my primary sport, and would be doing workouts given to me by my track coach(who is also my XC coach).
Track PRs: 200m - 23.4 400m - 53.2 800m - 2:09