I am a sophomore in High school and I want to run sub 10:10 in the 3200 and sub 4:50 in the 1600 this upcoming track season. I have ran up to 51 miles per week before and I feel that mileage is key for me and I am not very fast. I have done speed work but it doesn't help much. I ran around 40-45 miles per week in the summer and 25-35 in the past xc season. I had the worst season of my life and I want to bounce back. I haven't ever trained through the winter for track. I want to know how much mileage is ideal for me. I really would like a day by day guide but if not, a basic training plan would also help!