I'm a high school senior in cross country at the moment. But I was injured the entire summer, and just got off another injury right now. So I am nowhere near fast at the moment.
I just started running track season last year, and went 2:01 in the 800. I did not make it past league, even into regional prelims.
I would at least like to get into CIF, hopefully past regionals.
My mileage has been fairly low. Also, I am out of shape, having just gotten back from injury. Last year, I went 52 in the 400 on no speedwork. Today, I ran a time trial for fun, and barely pulled a 57. It was in trainers, but I doubt I could have gone faster than 55.
I still need to finish xc races. But how would you recommend building up for track?