mile in 4:52
2 miles 10 something, dont remember
3 miles mid 17's
try farklegs (sp) in the morning man those are killers
then after your regular school workout do mile repeats. I hope you know what those are. Where do u live, cuz man here in houston if you run an 18 or a 19 your in the back pack. 50 mile weeks are something to build up to but not hard, i would suggest doing 40 miles a week for a little while, but it really doesnt matter how much u run, run them fast. Also like mentioned before, do build ups, start out slow and finish strong on the build ups. Also when finishing your long runs you should sprint the last 400 meters as fast as you can, once you throw up while running then you know your kinda pushing it. By the way dont run on the wrong shoes, i developed tight IT bands and osteo arthritis.
