I am currently finishing my junior year of highschool and heading into my senior year after the summer. I starting running sophomore year XC and was able to work my times down to a 4:44 mile and a 2:09 800 by the end of year. I wanted to be great so I trained recklessly over the summer (70 mile weeks, doubles, 6 hours of sleep). I failed terribly and ran crap for XC and have been able to dig myself out since (bad mentality mostly causing me to run 4:50 flat 4x). I do not like my coach's plan b/c I feel 20 mins runs everyday is too little. I want to get low 16s maybe even under 16 for 5k next year (17:29 PR this season) but I need help so I want to know what milage is acceptable and how to incorporate double lactic threshold training, cross training, tempos, and hills to be great for XC. Thank you for reading this