Keep yourself healthy make sure you're wearing shoes made for your feet, running socks also help. I recommend going to a local running store they can probably offer better tips than me for running and maintenance of your body. Keep hydrated when not running and eat healthy. It sounds like you are already over working yourself. Running the same mileage everyday is how you injure yourself and you won't see results.
I'm going to attempt to write down what some of the cross country work outs I used to do.
most of these workouts took place over the course of five days.
A good way to decide how fast you want to run is by %, 100% would be running as fast as you can 10% would be like walking.
you could spend a day doing calisthenics and lifting lighter weights but high reps
30 seconds on 15 seconds off (you can decide what speed, it must be constant the whole time)
40 seconds on 15 seconds off
go to a hill and run up it run down it, repeat
Mile repeats. you should be hitting your fastest mile time during these. Rest for that time or enough to get recovered. Don't stop for too long though
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Do a distance day of 8 miles maybe whatever you can run up to.
sprint day. 200meter dash 150 meter dash 100 meter dash any length but you should be doing multiple reps
One thing I urge you to do it start collecting data on yourself. Run a mile as fast as you can and record the the time. This will give you an idea of what running 100% means and what running at 50% means. This will help you when you do mile repeats if you're running to slow you say to yourself hey I need to pick it up next time. Re-record this every 4 months or so. You can do this for your 3 mile time as well. you'll start seeing the improvement in a few months.
push yourself,
but listen to your body. it's the best way to prevent injuries
during your runs wear a watch to keep track of mile times or long runs
100pushups 200situps after run.
run with the right form and control your breathing as 007 said
Allow yourself one rest day per week
Stretch before and after each run or workout
Maybe try and get a running partner who is at your running ability or a little more so you can both push each other.
Have a cool down of maybe a mile. The distance doesn't really matter the point is to not just stop, this can lead to cramps. Speaking of cramps eat bananas and keep hydrated
3nodding
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