I increased my mileage from 30 to 50 over the summer and I hope to be able to PR in the 5k from my times last year, where I ran 18:48. I hope to go under 17 minutes as that's around a reasonable time for me. My 30 minute tempos are easily around 6 min pace without really trying too hard, and when my team ran 5 x 1k I averaged around 3:20 and felt pretty good. What are some workouts I can do as the season progresses to really get into that kind of shape? I also hope to run around 4:40 in the 1600 and 10:00 in the 2 mile.