Definitely need to run more. If practices are in the evening Monday through Friday, I'd run in the mornings for 3-5 miles as a starting point. On Saturday or Sunday, assuming no scheduled practice, get in a long run. Start at 10 miles. Try to gradually build up the morning runs and long runs. Add 1 mile to the morning runs and 2 miles to the long run each season (summer/xc are one season, indoor/outdoor are one season). After a couple years you'll be at pretty good mileage and in great shape.
To answer your other question, most top-tier collegiate women run 75-90 mpw by junior/senior year. Their progression to that depends on what they ran in high school. Abbey D'Agostino won 7 NCAA D1 National Championships and did 70-75 mpw in college. Molly Seidel won 4 NCCA D1 National Championships and did 85-90 mpw by her junior/senior year. But both of those women were probably around 40 mpw in high school. Then gradually built up. So remember to be patient. Maybe you run 50 mpw one season, 60 the next, then 70, then 75, then 80, then 85, then 90. At 90 I'd say don't do more than that until you're ready to do marathon training.