Philosophy

Do high impact, high intensity cardiovascular exercise 5-6x per week.
Do light activity on Sunday.
If you are running cross country or preparing for a 10K+ race, you must run 50+ miles a week.
Run hills 3x per week and keep rest periods brief.
During summer, run on the beach 2x per week, doing HIIT (alternating between sprints and jogging) for around 15 minutes at a time. Follow up with 20 minutes of swimming.
When school is out, run twice a day or more.
Push yourself beyond your comfort zone.
Stay hydrated.