I'm a high schooler who is about to start racing the 1600 and 3200 this spring. I have been running an average of 65 MPW. Last track season I ran 4:35 in the 1600 and 9:52 in the 3200 off of about 50 MPW. Over the summer my lactic threshold pace was a little faster than 5:50 and I was running 65 MPW. I had a pretty rough XC season after the summer without much improvement from the previous XC season (16:50 5K -> 16:42 5K) and ran 4:40 in a 1600 time trial when the season was over. Now in the winter I have noticed major improvement in my easy run and Lactic threshold pace. I have done multiple workouts where my lactic threshold pace is 20 seconds faster than it was going into the XC season. I did 6.5 miles continuous at 5:30 pace and I did 6Xmile w/ 1 min rest at 5:24 pace. I have also done multiple CV workouts that I would have never been able to do when I was in the shape I was for XC such as 7xK @ 5:08 pace w/ 1 min rest. I closed the workout with 6x200 on, 200 off and ran 30, 33, 31, 30, 28.5, 27.5. I have average sprint speed but nothing special.
How much will my mile times adjust to this major change in my LT pace? What are some predictions for my 1600 and 3200 this upcoming season?