I am a Freshman XC runner, no track (COVID). I ran 20-30 miles per week over the summer with a few 35's and a few 15's, and about 25 during the season. Started with 35 minute 5K before season, 28 minutes over the summer, 24-25 minutes during two time trials about two weeks before official season, and 24 in the first meet, and finished with 21:45. I did a 1600m time trial a week ago, and it was 6:35. I have been only running easy mileage for the past 2 months and I wanted to build from 20-40 mpw but got bored because it was all easy mileage so I stopped at 30, and my goal for next XC season is under 19 minutes. Not sure what to focus on based on these two things:
Speed: 6:35 1600m is not very fast, I should be around 5:30 for under 19 for the 5K, I'm told
Endurance: Felt dead and out of breath by 0.5-1 mile during XC races. Also longest run was 8 miles over the summer because our coach made us but I did it really really slow because I couldn't manage, otherwise my longest was around 6 miles, easy runs are at 8:45-9 right now
What should I focus on because I have 18-20 weeks left before XC summer practices start? I can devote up to an hour after school but none before because we are in-person. I don't have any time limits on the weekends though. Also, can you give me example training and not just comment "speed" or "endurance" with something like 3 easy runs, 2 tempo runs, 1 long run, building mileage from 20-50, etc.
Thanks