Coaching or advice needed. I am 20 years old trying to walk on to a local instate universities XC and track and field team next year. I haven't ran in about 3 or 4 years and I would say I am really "out of shape". I am 5'11 150lbs w/ relatively good athleticism from playing a good amount of basketball.
PR's from Soph year of HS
1600: 4:58
5k: 17:34
400m: 54.36
200m: 24.50
5k road race: 17:10
Haven't really developed a set schedule but have hit 30 and 34 miles my last two weeks. So far this week I did an easy run w/ 10 100's Monday and today a 10 min warm up 3 400's@75-80s and 2 800's@2:40 and 2:32 w/ a 10 min cool down.
Also cycle on my Trek 2500 around town, to school and work.
I want to know what I should be doing from now until my XC tryout in the beginning of Fall. I don't want to just make the team, I want to win races, titles and score for my team. I also have a couple 5k road races this Summer to get me back into a racing flow.
THANKS