So I'm running xc his year as a freshman. I'm a guy. It's my first year of running, and we've had five weeks of practice so far, and two meets (one yesterday and the other last Saturday). The coach is apparently new, and she's (according to the older kids) much harder than the coach last year. Monday is the long run (not timed, started at 3 miles and has progressed to 6 miles). Tuesday is interval day (400 all out, 200 recovery jog 10 times). Wednesday is boot camp day, aka hell day (800, 5 hill sprints up a steep but short hill, 25 squat jumps, 25 lunges, 25 tuck jumps, 25 push-ups, 25 lunge plunges, 25 burpees, 5 hill sprints then two laps. We do that four times). Thursday is a easy day (3-4 miles). I also individually run on Sundays, but I only run 3 miles.
I really enjoy running, and through two races my best time is 21:17.3, which I ran yesterday. I will make region (top 12) for our team, but not state (top 8). Our top 8 are all under 19, while our top 5 are under 18, and the top three are under 17:30. Keep in mind that I'm at a very small public high school, but both our girls and boys teams have won region for at least 10 years straight.
So, my question is, what could be a good training schedule during the offseason for me? I personally feel like I'm more of an endurance runner than a pure speed runner, so that's what I think I need to work out. Also, what could my 5k time be by the end of the year? I haven't had a good race so far. The first race my first mile was slow, and so was my time. Yesterday my first mile was fast, but I messed myself up because I went so slow during the 2nd and 3rd miles. Thanks in advance! Sorry for the long post as well.