I’m a high school senior, each year I trained fairly differently and each year I looked back at what I was doing and thought, “wow that was dumb”. If I could’ve done anything different I would’ve ran more mileage, just easy miles at a slow pace. I convinced myself I was an 800 guy and needed low mileage high intensity and as soon as I upped my mileage I dropped time in every event.
I would have run more fast stuff:) And also more easy stuff. During my base phases over the summer I didn't do anywhere near enough strides or short hills.
The basic frame work of 2 workouts and a long run is fine. What the workouts are (i.e. are you doing 8x400m at 1500m pace or doing 4x1 mile at HM pace) will vary with the season. And your long run is probably a 60-80min run and not some 2 hour thing. You can recover from those shorter long runs a lot quicker than when you start running 90+ mins.
I don't know what mileage you should be running (40-45 seems pretty reasonable for a freshman if you haven't been running for a couple of years) but one things I. wish I did was more down weeks. I thought of myself as a 50mpw runners so that is what I did basically every week. Doing 1 week of 50, 1 week of 50, and 1 week of 40 would have been smarter.