I'm going to be a sophomore and I ran a 2:13 my freshman year. I'm going to start cross country season soon and am curious to know how people execute a race strategy. I really have no race strategy to begin with, I'm actually more than a 400m runner and I ran a 54 on the 4x400. I ran like a 60-61 my first lap and slowed down tremendously to reach 2:13. Do I need to not go out as hard? Or was my training not substantial, in other words, not enough endurance/speed/speed endurance.. I believe I was running around 45 miles a week during track but im not 100% sure. I really want to go sub 2:10 which I think I can easily do this year, but by my senior year I want to go sub 2. Any advice on training that anyone has would help me. Also, any advice on lowering my 400 would help too as I think I can get near 50 within my remaining high school years. Thanks