Elitetrack: Sport Training & Conditioning

I have a girl who was the state 4A XC champion as a junior and has PR's of 5:06 and 11:14.  We think she can go under 5 and 11.  She is in decent condition right now.

I would love any suggestions as to a 4 week cycle that would lead us into the season that starts March 1st.

What has she been doing for the past month?

she has been going out on 5-7 mile runs 2-3 times a week and then doing some moderate interval type stuff. she lifts 2-3 days a week.  I am a jumps coach but she is in my weight lifting class and is a wonderful person and so I am trying to help her.  Last week on Monday she ran 8x200 in 38's, tuesday distance run, wednesday 4-6 miles 8-9 min pace, thursday 2 miles at 13:00 pace then after school run of about 5 miles i think she said and friday she ran 6-8 400's in 78-82 range.  I know this is absolutely all over the place and that is why I need some serious help!

Thanks in advance!

Viking,
I'm presuming that you are looking to peak for the state meet so here is my advice for the next four weeks.

At this point, I would advise:
2 quality days per week (hill repeats, tempo, fartlek etc)
1 day of speed development work (a semi quality day) accels before or after the run
2 days of steady state/recovery days-include core power work
1 really easy/recovery type day-could be done in pool if weather is really bad
1 long run day—20-25% of the total volume for the week

so a week might look like this

M-hill repeats or 20:00 tempo run (30 seconds per mile slower  
  than current 5k fitness)
T-steady run & core work (could be worked into lifting routine)
W Easy day   3-5 miles easy
H-Speed development day warm up 5-7 x 150-200 meters then
  3-4 miles easy
F-Steady state run 5-7 miles
S-Fartlek 10-12 x 2:00 hard/1:00 easy or 20 x 1:00 hard/1:00
  easy   (that's time expressed in minutes0
S-Long run start with 7-8 miles and end with 10-12 by the start
  of competitive season then back down to 7-8 until state meet when you can really back off that whole week

this is just a basic template, but it should help.  Ask for more help if you need it.  I'll be happy to help in any way I can

I actually don't think the workouts you were doing were all that bad but the order and spacing of them was less than ideal. I do however think that Keith's template is a good start for setting up a weekly plan.

That program was an ok start, but if you are talking about something that will lead to the stated goals, it really wouldn't be enough.  That would be a good program for 800 runner, but I really would encourage her to do the hills and tempo to get ready for the aerobic power work that should follow. 

Another piece of advice I would give would be to keep a log so that you can keep track of A) total volume and B) total quality volume.  Also, have her keep track of resting heart rate when she wakes up in the morning before doing anything.  A significant rise in that number probably indicates that either a virus is coming on or that she hasn't sufficiently recovered from a quality workout.  In either situation, you can then change your weekly plan around a bit.  A significant drop might be indication of a peak.

One other bit of advice is not to overrace.  Don't let her run 4 (or however many races your state allows-it's 4 in Ohio) races every meet.  Have her run on the 4 x 8 and the 4 x 4 especially if you have league mandated meets during the week, but try to avoid the 4 x 8, 1600, 3200, 800 quad which many are prone to putting their good runners through.

Let me know if I can be of any help.