Freshman Highschool xc training

Definitely be careful about overdoing it. It seems like you have had a long track season and have really been working hard. For xc, maybe try to GRADUALLY work it up to 30 or 35 miles per week. If you start getting nicked up or worn out, listen to your body and bring your mileage down.

A couple important things for increasing mileage:

1. Do not increase by more miles per week than runs you do in a week. For example, if you do 6 runs per week don't increase your mileage by more than 6 miles per week.

2. Take it easy as you increase mileage. Don't do as many workouts as you would normally do and run slower if necessary. Once your body adjusts to the higher mileage you can start with running at the same intensity again.

3. Take down weeks. Every 3 or 4 weeks have a week where you run less mileage than you have been and get your body to recover.

4. MOST IMPORTANT: listen to your body!!! If you feel like you are getting injured or sick because of increasing mileage, STOP INCREASING YOUR MILEAGE! Give yourself time to recover a little and get back to your normal running routine.

You're way ahead of the curve right now so you have a lot of time and a lot to lose.

Take it easy this summer on the speed stuff. Gently build up your mileage, maybe up to 40mpw if you're comfortable with that. Do 1 fartlek and 1 hard-ish tempo run each weak. Do 1 long run each week. Do strides 2x a week. Everything else GO SLOW.

Once you're in HS, if your team is worth anything, the workouts will be far more intense than anything you've ever done before, so don't worry about doing your runs too easy in the summer time.

Sample mileage progression before HS:

25-25-25-15 / 25-30-35-20 / 30-35-40-30

After your XC season, take 10 days off, and start again, and shoot to peak at 50-55mpw (more if you're healthy):

30-35-35-25 / 35-40-45-30 / 40-45-50-35 / 45-50-50-40

After your track season, take 10 days off, and start again:

40-40-45-30 / 45-50-55-35 / 55-60-60-40

And keep building up until you're peaking at 70+miles by your junior year.

Also do USATF indoor/outdoor track in the summer if you want.

Where do you live? Find a successful HS Program within your county. Transfer to that program. If you can get your coach to OK training from another well-know and respected coach, do so (although this is not optimal). Trying to do this alone, or outside of the team and/or coach, will cause bad blood (read about Matthew Maton). Also, trying to cobble advice via Lets Run will leave you without a clear path, and most likely lead to over-training. Guys like Grant Fisher, Drew Hunter, etc. had coaches/parents who were willing to hang with them over several years, looked long-term, and gradually built them up as athletes without overdoing it. Best wishes...hope you can knock it out of the park, kid!

Unless you are in a flat area...

Hills should be part of your base mileage and in season work

Up and down

Repeats

Long

Short

Hilly courses

To hill with it!!

Agree with some advice and duck runner but would add: contact your HS coach asap and ask him/her what you should be doing. You will be part of that program for four years and want to start right. I'm guessing if you take 1-2 weeks off after nationals, then slowly ramp up the mileage starting with easy running...you won't have more than a few weeks until HS practices start.

start here...

http://www.runningwritings.com/2014/05/five-steps-to-long-term-success-in-high.html