Workout schedule

[BJracer429]

I'm a junior in high school and my track coach wanted to find out what other people thought about what kind of training I need to be doing right now. My best mile time last year was 4:43 and my two mile was 10:19. I finished my xc season in the fall with a best time of 16:51 but unfortunately injured myself at the end of the season. IT band friction syndrome has hampered my training throughout the entire winter and it's still not better yet. I'm pretty sure I'm recovering though. I'm only doing about 20 miles a week right now so that I can build back up slowly. It is time to start our meets next week and I could use some advice with some workouts. If anyone has some ideas please post them.