My PR's are:
1600m: 4:36 Early in the season
3200m: 9:40 end of outdoor track
5000m(XC): 16:01 end of cross country season
My mileage was usually 28-35 miles throughout my running career. I plan on increasing mileage ten percent a week until I hit 50-55 mph.
What else can I do to prepare to run a sub 9:30 full two miles indoors and a sub 4:30 full mile indoors.