Hello, my current times are 4:38 1600m and 10:06 3200m . I run at high altitudes (5000-6000ft) and with altitude conversions I qualify for NBN freshman mile/two mile. I was wondering how much faster I could get within the next month? Also, should I do some heavier workouts or keep it a bit lighter at least for the first week? (We just finished state track). I plan on running the two mile there if possible. Any tips would be appreciated, thank you!