I am currently a senior and my prs are:
1600: 4:49 just ran this two days ago
3200: 10:25 (spring of junior yr)
1000: 2:47 two weeks ago
3 mile : 16:52 (xc of senior yr)
My county meet is on saturday and I would really like to improve to a 4:40. What can I do in order to achieve my goal?