Hi I am a sophomore running my first xc season. I am on my hs team but I am responceable for planning a lot of my runs because my team doesn't run a whole lot of miles. for the past 9 weeks I have been running an average of 35mpw. a typical mid-season week consists of a 2.7-3 mile race, long(800-mile) intervals/ some shorter (200-400) sprints, a hill circuit and a long run (8 miles) mileage totals:
37
30
35.5
34
32
32
37.5
40.5
30
so I took a bit of a down week but still had intense workouts last week. the conference meet is on tuesday so I will be rested. divisional meet is the 9th and the states meet is the 16th ( if I make it). I have no injuries/fatigue so I don't think I need too much of a break after the season. I really want to run a 5k road race on the 28th. What kinds of workouts/mileage should I do leading up to the xc meets, and how should I prepare to run well at the road race without "training through" the divisional/state meets? I am feeling sort of lost because I want to see how well I can do at these races but I don't want to be burnt out for indoor track which starts only a few days after the 28th. Any advice or plans would be much appreciated!!