Hs girl xc runner 1600/800 runner mileage

a lot depends on what you want to achieve. I do not personally think it wise for HS students to try to set prs in every season: track, x-country, and indoor. I think you should decide which is your priority and train for that.

assuming that you want to peak for summer track, the way it usuallly works is to increase the mileage in the winter and build a base of endurance. then as you come into the track season you increase the intensity of the training, you work on speed endurance, you polish up the top speed, then you lower the mileage a few weeks before your main race while concentrating on intensity and recovery rather than on volume. in this way you arrive at the start line of your big race rested and raring to go.

there is a long way to go before the next x-country season, so I suggest the thing to do right now is concentrate on your 800m. you probably just need to work a little on leg speed.

at the beginning of practice, do a short set of 4 - 6 x 80m sprints. start off at around your best 400m speed and as you progress through the set increase the speed a little to around your best 200m speed. don't push too hard, don't think about "sprinting", just try to stay relaxed and think about fast hands and feet. after each effort take a slow walk back to recover. when you've finished, jog a lap slowly to recover then continue with the rest of your practice. if you do these regularly your top speed will improve.

the sort of sessions you should be doing right now to improve your 800m time, are as follows:

one of these each week

6 - 8 x 200m 34 seconds (2:00 walk recovery)

3 - 5 x 300m in 54 seconds (1:50 walk recovery)

one of these each week

2 - 4 x 600m 2:00 (2:00 rec)

3 - 5 x 400m 78s (1:20 rec)

cheers.

High school girls don't generally go from 2:15 to 2:30 even if their training isn't optimal. Though it is odd that your 1600 time hasn't suffered much. Are you sure you don't have something going on like low iron levels? Lyme disease? Mono? Do you feel very tired when you are training? Heavy legs?

No I don’t have any of that going on. I’m not very prone to injury or bad sickness either so I don’t think it’s any of that.