I am in search of training advice. I am 19 turning 20 in March. Prior to 3-4 months ago I had not trained at all for slightly over 1 year. While in high school all my PR's were set late soph to junior year (age 16((injured senior year)). 9:44 3200m, 16:25 5000m (XC), and 34:14 1000m (Road). For the past 3 and a half months peaking at 45 miles mostly 30-38mpw, ive been trail running and specifically doing many long slow technical 1000ft climbs. However I ran on the roads once (just under 17min for 3 miles) about a month ago. Now I am looking to focus on low milage with quality speed work and tempo runs. What do I need to do to break 16? What should my first speed session be? Im thinking 400's but no clue as to what pace. Also thinking to start at 35mpw. Most of my runs will be on flat gravel path or dirt/grass park trails, excluding track workouts which will be on a track. Any help is greatly appreciated! Thanks