Mile Progression so far:
6th Grade: 8:4x - 7:5X
7th grade: 8:1X - 7:2X - 7:4X (Middle School XC, Occasional Miles)
8th Grade: 7:4X - 6:4X - 6:0X (Biking, Middle School XC, Consistent 20mpw after)
9th Grade: 20:3X (30mpw, 5K XC) - 5:1X/11:3X (45mpw, 2nd is 2 Mile)
General Winter Training (+2Mi each week until 50mpw):
Day 1 - Mileage
Day 2 - Hard Tempo
Day 3 - Mileage
Day 4 - Mileage
Day 5 - 20 x 400 w/ 1min rest
Day 6 - Long Run (Slow, 13Mi)
My general plan for the Summer (Up until 75mpw, Commas Separate AM and PM):
Day 1 - Hard Tempo, 8 x 1000 w/ a big hill (1:30 rest)
Day 2 - Mileage, Mileage
Day 3 - Mileage, 16 x 200 (30 rest)
Day 4 - Mileage, Mileage
Day 5 - Mileage, 20 x 400 (1:00 rest)
Day 6 - 15 Mile Long Run
I have been progressively been getting leaner since 7th grade (started while overweight), and I will probably still get more lean because of the mileage and because I'll be eating a lot more fruits. I would consider myself relatively lean as you can't see much fat when I have a shirt on, but there is definitely still some weight that I can SAFELY lose.
Along with this sort of training, I'm wondering what kind of cross-training I can do to get leaner and into better shape. I'm thinking of doing calisthenics and swimming, and I may have to bike to meet up with my team over the summer (9 Miles/Day). I'm not sure what I should do in terms of swimming, so if I go in I'll probably be just swimming hard for 15-20 Minutes. Any advice/help regarding cross-training will be appreciated.