Having a decent cross season but i am looking ahead to track season for my best times. I went from 2:09/4:52 to a 2:00/4:38 last year. I ran 38-45 mpw that season off of jack daniels training book(I have to train myself for track). After track season and some rest came back and built up to a steady 50 mpw and split 4:38 in a full mile with no speed work for a school time trial. During practice the other day the cross country coach had use do a hard mile after a hill workout and I split 4:43 (on the road). Should I bump up the mileage again after this season to the 60 mpw 800/1500 training in the Jack Daniels book? Or should I even do jack daniels training? If not then who? And what time should I look at for the season? I really want 1:56 and 4:2x . Is this asking for too much?