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The summer should be a time for what is commonly called the base mileage phase. You should be running every day. Sit down with your coach (assuming you know who that will be) and map out what he/she wants your total mileage to be. Then make a steady progression from your starting date to the start of official team practices in August.
Once a week do a long run which is 20-25% of your weekly mileage. So, if you are running 40 miles per week, then your long run would be about 8 miles. Once a week, you should do some accelerations just to keep in touch with your speed. Mid way through the summer (around July 4th), you can add some quality tempo runs, hill repeats, or fartlek runs.
Your weekly total should gradually increase over the summer. I tell my athletes to increase 10-15% every 2-3 weeks. If you hit a stretch of time in which you aren't adapting to a mileage or quality increase, don't be afraid to back off by taking a day or two off or by backing off on the volume or intensity for a few days-you want to get fitter without totally trashing yourself. But, be dedicated and understand that your body will adapt to the changes in your training if you will get the rest you need and address your nutritional needs properly.
During the summer, I advocate the 7 & 7 method. Try to train before 7am or after 7pm to avoid the most oppressive heat of the day. Also, it's easier to train with a group of people. Seek out runners whom you know to be very dedicated and accomplished runners and run with them. Most runners will be very accomodating during the summers.
Good luck with your move to hs. Champions are made during the offseason!!
😀
