The body is a curious thing. The harder you challenge it, within reason, the tougher it becomes. But, what is the right amount hard days and recovery days. I recall, in college, running 120 miles a week, going to school full time and enjoying a robust social life. I raced 30-35 times a year, and enjoyed the racing. Cross country, a bit of indoor, outdoor and perhaps some road racing. After college, it was more on the road racing, a bit of cross country, and a marathon or two.
The juggling was tough, and there were days when I wanted to crawl in a ball on my bed, and just collapse.
In high school, the notion is to get the basics down. Keep the mileage in control. Most can do well in 40-50 miles a week. Listen to your body.
Saturday, March 7, 2020: Easy 50 minutes, 6 x 150 m strideouts
2020 RunBlogRun Spring Track & Field Training program, Week 10, Day 6
Monday: Hilly run, 50 minutes, include 10 uphill runs of 2 minutes each, cooldown
Tuesday: Easy 50 minutes, 6 x 150 m strideouts
Wednesday: 30 min warmup run, 16 x 200m, Mile pace, 100m jog between each, 2 x 400m, 200m jog between each, 20 minute cooldown
Thursday: Easy 50 minutes, 6 x 150m strideouts
Friday: Fartlek, 50 minutes, 8 x 3 minutes at 2k pace, 3 minutes easy, 1 x 1 minute, 1k pace, 1 minute easy,1 minute easy, gentle cool down
Saturday: Easy 50 minutes, 6 x 150 m strideouts
Sunday: Long runs, 75-80 minutes.