Over the summer, at my high school, there are cross country workouts each day with high mileage. I don't want to loose my 400m speed though. I am a beginner in track and my PR is 58 seconds for the 400m. How should I balance sprint endurance workouts and these long distance workouts over the summer so that I don't get burned out or that I don't loose any speed. I would appreciate the advise as I have no coach!
strides
lifting
hill sprints (throw in a few maybe once a week after a workout, or add many as a workout of their own)
but you shouldn't do terribly if you don't do sprint workouts during XC. you should regain your speed when track comes around.
You don't need to worry about sprint endurance during the summer. Summer is the time to get ready for XC. You can stay in touch with your speed by doing strides about 3 times a week (6 by 100m or so at 80% effort), Also, your summer running should include rolling courses (i.e. some hills), and your summer running should not be all slow mileage...some of it is going to be at faster paces. The strength you gain from running XC in the fall (and prepping for it all summer), will make you better 400m runner. If track is more important to you than XC, you can drop your weekly mileage a bit, but do not spend summer doing a lot of faster running - that's just setting you up for a crappy fall XC season.
Anyone who tells you XC is bad for 400m runners has never heard of Kerron Clement or Donovan Brazier.
(BTW: lose not loose & advice not advise"
Sounds like you want a 400m/800 meter training schedule. Here you go:
Sun rest
Mon am jog pm 60 min steady + drills and strides
Tues am easy jog pm shorter reps
Wen am easy jog pm 60 min steady+ strides and drills
Thurs am easy pm fartlek finish with some hill reps
Fri am easy jog pm 30 min steady + strides and drills
Sat 8k tempo + hill sprints