I hear so many things on what to do and what not to do during summer XC base training (i.e. too much mileage. too little mileage, too much speed training, too little spead training).
I'm an incoming Junior boy, so I've decided that I should be doing 50-55mpw. I've made my own running schedule, but I'm not too sure about the mileage buildup, the # of speed/tempo/fartlek days, etc..
I want a good 8-week summer training program that:
1) I won't get injured from
2) Can make the "jump" in my 5K time.
(P.S. If you're wondering why I'm not training with my team, it's because my coach has no idea what he's doing with his training. He basically gave us the EXACT schedule from last year that had barely any mileage in it and no strength training. He's a complete newbie to XC and doesn't care nearly as much as he should about it.)
Any help is appreciated!