I'm currently a HS Sophomore with a 3 mile pr of 17:52 (I was sick and that PR was at woodbridge) and I really want to be Varsity senior year. There's about 8 guys other than me on Frosh/Soph that I think can go sub 15 my senior year. And about 4 I think got sub 14:30. What should I do specifically to improve? I'll give a weekly schedule and PR list + 2 good workouts
PR's: 1600: 4:57, 2:25 in practice, 64 in practice, high 27 in practice
2 recently good workouts
6 by 400 2 min active recovery: 67, 68, 67, 68; Long 4 min break: 66, 69
everything 2 min active recovery; 2 by 800: 2:25, 2:32; 4 by 400: 68, 69; long 4 min break: 69, 64
Sunday: rest day
Monday: long run 6-7 miles
Tuesday: Workout usually a few 800s + 400s + 4 200s.
Wednesday: Long run 6-7 miles
Thursday: workout usually hills and 150s or 200s, or occasionally 4 400s.
Friday: Pre-meet 3 miles
Saturday: Meet
Diet: two 2 liter cokes of soda per week, plus tacos 3 times a week, mcdonalds twice a week and pizza 2 times a week. Plus unhealthy post race meals. Everything else is healthy
I was also injury prone during XC now I'm not if that helps.