I'm a sophmore high school girl. I had a crappy xc season because of some unrelated to running injuries and won't be able to start running again until a month before the first meet. I have been cross training and doing strength 6 times a week. I am still I pretty good shape( gained 2-3 pounds but not much). Do do u guys think a month of workouts would be enough? My goal is to drop 10 sec off my freshman mile time(5:30) by the end of the season.
My advice would be don't rush it. I ran 5:30 as a freshman girl too and I got injured sophomore year and was alway rushing to try and get back. So ease yourself back into workouts with late meets as a goal, not the first ones.
I'd advise the same as the person above. Don't rush into workouts. You will probably get injured again. Go by feel, get to your pre-injury volume and if you feel good, start incorporating workouts starting at a lower intensity. Trying to PR so soon after an injury lay off is stupid.
I should be trolling the hell out of you, so consider this your lucky day...
Doing worry about coming back in time. Worry about getting back healthy. All the cross training can go a long way and you might be in better shape than you think. Slowly add in the running with the crosstraining. You come back to fast or run to much you'll see another injury! Be smart!