I'm a senior in highschool and i ran 17:05 for XC and 18:45 last year. I ran about 50-60 MPW last summer.
On my recovery runs and long runs, i usually stick to 7:30 pace but i end up increasing speed as i go, and i probably do about 6:30 at the end. This usually leaves me pretty out of breath. What I'm asking is what should my effort level/pace be for recovery runs?
Also- I'm looking to run the 3200/1600 in track, but mostly 3200. I want to increase mileage, because i think it helps with the mental side of running, but i also think that it can lead to burning out and getting injured, especially when you combine high mileage and fast recovery runs. What do you guys think i should do? Any thoughts are appreciated