Anyone want to offer HS training advice for an ambitious distance runner?

As a high schooler, you are going to see improvement throughout the four years just by getting older and more mature. Since this is your first season of HS, I am going to assume you are a freshman. There is plenty of time to build up, so for now keep your mileage where it is (55) no need for more just yet. Every year go a little higher and run workouts faster as you get into better shape. Take down weeks maybe every 4 weeks, where you reduce your mileage a little bit.

Depending which event you really want to thrive in emphasize more of those workouts.

Running is really simple otherwise. Run your miles, get your sleep, do your workouts. You benefit from recovering from workouts, so make sure your body is recovering, if it's not you may have to lessen the load until you can handle it to avoid injury.

Do striders after some of your runs to keep your speed in check.

I don't know if the example workouts you gave are real or not, but don't make your only workouts 400s, 800s, and an occasional tempo..

It is important though to touch all the paces you will be racing in 2 week periods. So make sure you do at least some work at 800 pace, 1600 pace and 3200 pace every 2 weeks, but you will probably touch some of them more than once in this time frame. Also definitely keep the tempos in there.

If you have a coach listen to him or her, but if you don't make sure your getting all the pieces of the puzzle.

You can even combine workouts for example 3x1K @ 3200 Pace followed by 4x400 @ 1600 Pace.

Lastly, do some 200-300s once in a while or even after tempos to develop a little speed as well.

There are a million ways to train and high school is the time to find what kind of work is best for you. Hopefully you have faster teammates that you can work with and learn from.

Thats my two cents

Where's JS? He usually is all over any thread that has anything to do with training, so he can whore his services at spamming frequency levels.

I appreciate it and I think I didn't communicate on my part. Each week I'm doing repeats on Monday, 20 min tempo @6:10-15 on Wednesday, and a long run Saturday. Each day in-between is done at an easy pace (7:30-8:00, but mostly at 8/mile.) I thought maybe alternating my repeat workout on Monday each week to touch all the different paces (4x400, 8x400, 6x800). I will try to touch multiple paces in my workouts like you said instead of just alternating, so maybe something like you said? 3x1k + 4x400? I also do 4-8x100m strides after each easy run and I do 4 x 10 sec hills after my long run. Lifting 3x a week as well.

Dear athlete

You are trying to do everything and are probably running too much for the goals you have set. I coach in southern hemisphere and have a strong group of junior boys. This year I have had 13 year old boy run 2:09/4:21 for 800m/1500m, 15 Year old 1:57/4:06 and 17 Year old 1:56/3:54. These athletes weekly volume is 15/25/35. As you can see fast but not huge volume totals.

Here is a sample of our training week and yes it doesn't work for everyone:

Monday Threshold /longer effort day finish with 5x100m w/100m walk threshold may include 2k/1500/1500/1k with 100m walk in between

Tuesday OFF easy 30-35 minute run or cross training (the 15 year old does rowing session with school)

Wednesday easy 35-50 minutes

Thursday 8x400 at 3k pace on 2 min cycle 68-72 finish with 3x150 accelerations every 50m faster

Friday OFF

Saturday 9-10k Progressive run or run on hilly circuit (hilly circuit has 2x900m hill2x250m hill 1x700m hill so pace is slow but very tough

Sunday Easy 45-70 minutes

This training also has 8th grader who has run 9:52 for 3200m .

The above mention 13 year old only runs with us 2x a week he plays other sports including oztag and AFL during the winter.

Good luck. Smart training equals fast racing!