I am a 15 year old male who runs cross country and track and field in high school. My height is 5'8 and I weigh 112 pounds. My track PR in the 2017 was 11:03 in the 3200 and ran 30-45 miles a week in the summer with the last week off. A normal training week is as follows:
M. 6 miles 7:10 mile pace
T. 8 miles fartlek 3 min slow 2 min fast with 2 mile warm up and cooldown. 10 minutes upper body after run.
W. 8 miles: 8:00 mile pace.
T. 6 miles: 8:00 mile pace. 10 minutes upper body after run
F. 6 miles: 7:10 pace
S. 10 miles: 8:00 pace
S. Rest
The cross country season has started and I have done three meets already and I can barely break 19 minutes in the 5k and I feel week and tired before the race even starts and feel dead after the first mile. The rest of the race is just pure torture. My goal for this cross country season was under 17:30 and now I do not seem to be improving at all and feel disappointed. I would really like to get down to 17:30 by the end of the season and any advice on training, nutrition racing or anything else would be greatly appreciated.
Thank you.