My in-season training messed up this cross season for me and I underperformed immensely at State and Region because of this. Regional is on Nov 17th and I'm ditching everything I was doing before to salvage my last xc race as a high schooler. I ran about 60mpw over the summer topping off at 70 and that worked very well for me as I did well early season. In season, I did a lot of faster shorter repeats with about 50mpw. I'm going to ramp the mileage back up to 60-70mpw for the next two weeks. What kind of workouts should I be doing and how fast? And how much rest?