Hello everyone I’m a sophmore in high school and I have a goal to run 4:30 this spring/winter. Last year was my first time running, I started late in the indoor track season. I ran a 2:12 800, and a 4:58 mile which I only had one chance to run and I was sick, so it did not showcase my ability at the time, I feel like my coach is not training us nearly hard enough during this XC season, we’re running about 30-35 mpw, and I was hoping I I could find someone here who has ran a 4:30 who would give me a few tips, maybe what a week of training should look like.