Background is competitive swimmer for a few years, started running three days per week in 6th, four days in 7th, and five days in 8th. Planning to work up to six days per week. What is an appropriate mileage amount going into high school and how would you plan it? Thanks!
You don't use any personal pronouns in this post, but I'm going to guess that the correct answer to your question is: "Just let her have fun and don't worry about it."
I would keep her between 25-30. Try to get in a six miler weekly.
First, talk to your high school coach. They almost always have a plan for incoming freshman. Have you been running at all this spring/summer, or just starting now starting from scratch for cross country? How often are you running and how long on each run?
Also, how fast are you? What is your easy run pace? A 7 mile run at 10 minutes per mile is different than a 7 mile run at 8 minutes per mile.
One run of 60 minutes
Two runs of 45 minutes with either fartlek, hills, or moderate/uptempo running in it
Two to three runs of 30 minutes with hills or short sprints after
That’s about 4 hours of running a week, which should be fine based on the background. The important part is really making the quality days quality and the easy days easy.