Summer training for freshman runner

Long term success for a runner usually follows the following mileage progression:

Freshman: 30mi/wk

Sophmore: 40mi/wk

Junior: 50mi/week

Senior: 60mi/week

College Yr.1: 70mi/wk

College yr.2: 80mi/wk

College yr.3: 90mi/wk

...

You get the picture.

You are doing too much too early. I predict you will run well in the beginning of the season, plateau during the post season, and then at some point after, get injured, probably during track or during the next summer.

After this first debilitating injury, you will be injured on and off over the next three years because you never actually figure out how to train correctly and will run your easy runs way too fast and your workouts even faster (because you have to make up for lost time) I give you a 66% chance of running your senior xc season, getting a minor injury over the winter, and putting together a sub par track season that's "good" but not really. You will be able to do this because you will be "taking care of the little things" by foam rolling and icing after every run.

Check back in a few years and let me know how close I was

You can't predict the future. Injuries are often uncontrollable. The best takeaway from this is to make your easy days EASY. Don't race your easy days or you will definitely increase chance of burnout. I see that you are celebrating beating some of your teammates...DONT DO THAT. Support your team, aim to beat other teams and your personal records. Nobody likes the kids who race their own team every single day.

Hey man, you're pretty dang fast, I was surprised to read you were going into freshman year! We basically have the same PRs and I'm a junoior this year, haha. Anyways, your mileage looks good, but really be careful with it. Too much too soon can hurt you, so just listen to your body. If you hurt, take it easy, if you're tired, cut it short or go easy. You've got plenty of time to improve these next few months. My advice would be to cut out the repeats as starting those too soon can cause an early peak if you accidentally go too hard. A good way to maintain your speed is to just do 4 - 8 100m strides on grass with all out or just striding, but keeping the turnover fast. To answer your question, that's pretty awesome, man. A 17:25 3 mile tempo almost surely suggests a sub 18 5k by your first race, just make sure you really get all the rest you can get, don't stay up past midnight, get 8 - 10 hours, etc. The last thing you need is to be overtrained with too little sleep (Injury waiting to happen) Keep up the good work, just don't go too hard and if you feel like cutting mileage, just do it, you'll be fine. better to be a tiny bit under trained than a little over trained, by far. Good luck running, man!

I hate when people criticize me for going too fast or too much, but I am a sophomore that does around 50 a week at an average of 6:40 a mile. But saying that, I think that you should probably do 40 or 45 at the most freshman year and bump it up little by little. I ran 16:22, 2:04, 4:37. and 10:13 freshman year off of 40 a week. And i dont even have the most talent in my state for my grade even. Just take it slow but work hard.Having a passion for running like it sunds like you have is great. Keep it up!