I am a Freshman in high school, a Varsity cross country runner.?

Mix up your workouts.

mix it up ALOT, and make sure you take 1 day off per week

You really need a balance between distances. It's not good for your joints or muscles to be running that much everyday at your age. Unless your a seasoned elite I wouldn't recommend that. Try spliting your days up into short long middles to devolp all your muscle fibers. monday-tempo-20:00-50:00 tuesday-intervals wednesday-long(not for time, for mileage or vice cersa) etcetera. talk to your coach. he knows best. hold that relationship sacred. good luck! x]

http://www.wikihow.com/Work-out-Without-Weights http://www.fitnessgear101.com/workout-routines/leg-butt-workout.aspx

You do need to be doing weights, but during the season you can not do heavy weights. If you are doing 10-15 miles everyday you are doing too much. You should be doing some shorter faster days along with the long days, and since you are racing 5K you do not need to do 10 to 15 miles for your long days. Try to do 5 to 7 miles on the easy distance days, run tempo 1 day, limit your long easy day of up to 10 miles to 1 day usually the day after a race. That gives you 1 long day, 1 tempo day, 3 regular days of 5 to 7 miles, 1 day of intervals, and 1 day off. Run the tempo at 70 to 80% of maximum speed, do the intervals at your projected race pace with short recovery times, and run the easy days at a comfortable pace. It seems to me you are over working and not doing enough quality work.

First off, congratulations on making the varsity team as a freshman. When I was a freshman runner (1963) we were not allowed on the varsity team. 10-15 miles every day seems like too much. You need to do less miles, but at a faster speed. When I ran cross-country I ran about 5 miles every other day, with just wind sprints (12x220) on the off days. I hardly ever hit the gym, but I would wear a weight jacket while running at least once a week. If you have sand dunes around you they make a great training location. Hope this helps Robert Best 2 mile time 9:48 – 1966 Best 1 mile time 4:11 = 1966 Then I bought a motorcycle and I pretty much stopped running…

Running long slower distances will make yuo a slow longdistance runner. Run short and fast. Weights only for core strength.