I'm going into my junior year and I have PRs of 4:55 in the mile and 10:45 in the two mile. These times are off of around 30ish miles a week (3 long runs and 3 track workouts). Over the summer what should I try to establish my mileage base at if I am trying to break 17 once the season begins? Should I do speed works along with the mileage and if yes, what type of speed work should I do?
Thanks. All advice is appreciated.