This winter my goal has been to work up my mileage. I'd like to get up to 80 mpw by track season. The most I've done in a week was 60, and I recently did 55 2 weeks in a row. However, last week on my way to a 60 mile week I noticed a sore side of my foot at the end of an easy 5 miler - the shortest distance I run at one time. I took a couple days off until today and it's still just as sore. Regardless of how quickly that heals up, what would be the best way to safely build up my mileage without getting sidetracked by little injuries like that?
I'm a junior in HS
Recent PRs are 17:20 5K and 36:46 10K
I've been running 7 days a week, had that going for 5 or 6 weeks until my foot problem
5 easy runs, 1 long run, 1 tempo per week
4 of the easy runs and the long run are around 7:20-7:30 pace, or whatever I can maintain 4/4 breathing pattern with
Tempo is 3-5 miles at 6:00-6:20 pace
I do one easy run a week at an extra easy pace: 8:30-9:00 pace, just as a recovery day usually after my long run of 12-15 miles
I'm wondering if my easy pace is a little too fast for me even though I keep 4/4 breathing?
Any advice on how to up my mileage more with less setbacks would be great