Good luck this season cramister, I know you didn't ask but if you're looking for any motivation or ideas on what training and workout times are needed I'm adding my training log from my senior year of high school below. I finished with times of 4:40 and 2:03 so pretty similar to what your goals are.
Training Log Winter-Spring 2017/2018
Week 1 - 10/30/17 - 11/05/17 :
Monday: OFF
Tuesday: OFF
Wednesday: OFF
Thursday: OFF
Friday: OFF
Saturday: OFF
Sunday: 3.10 Mi @7:27 /mi (104 ft)
Total: 3.1 Miles
Week 2 - 11/06/17 - 11/12/17 :
Monday: OFF
Tuesday: OFF
Wednesday: 4.50 Mi @7:20 /mi (171 ft)
Thursday: OFF
Friday: 5.00 Mi @7:19 /mi (220 ft)
Saturday: OFF
Sunday: 6.09 Mi @7:14 /mi (268 ft)
Total: 15.6 Miles
Week 3 - 11/13/17 - 11/19/17:
Monday: 5.33 Mi @7:13 /mi (Inc. 6 x :15 Strides) (362 ft)
Tuesday: OFF
Wednesday: 6.10 Mi @7:18 /mi (246 ft)
Thursday: 5.00 Mi @7:13 /mi (180 ft)
Friday: 6.10 Mi @7:15 /mi (279 ft)
Saturday: 4.17 Mi @7:11 /mi (171 ft)
Sunday: 8.00 Mi @7:14 /mi (272 ft)
Total: 34.8 Miles
Week 4 - 11/20/17 - 11/26/17:
Monday: 6.00 Mi @7:11 /mi (197 ft)
Tuesday: 6.00 Mi @6:44 /mi (151 ft)
Progression Run: (7:18, 7:00, 6:50, 6:38, 6:29, 6:08)
Wednesday: OFF
Thursday: 5.00 Mi @7:10 /mi (218 ft)
Friday: 7.35 Mi @7:07 /mi (Inc. 6 x :15 Strides) (227 ft)
Saturday: 6.20 Mi @7:12 /mi (391 ft)
Sunday: 8.00 Mi @7:12 /mi (353 ft)
Total: 38.7 Miles
Week 5 - 11/27/17 - 12/03/17:
Monday: 6.12 Mi @7:12 /mi (273 ft)
Tuesday: OFF
Wednesday: 5.00 Mi @7:13 /mi (246 ft)
Thursday: 6.50 Mi @7:14 /mi (233 ft)
Friday: 7.54 Mi @7:06 /mi (Inc. 6 x :15 Strides) (322 ft)
Saturday: 7.00 Mi @6:27 /mi (178 ft)
Progression Run: (7:11, 7:02, 6:34, 6:26, 6:11, 5:58, 5:52)
Sunday: 9.00 Mi @7:15 /mi (381 ft)
Total: 41.1 Miles
Week 6 - 12/04/17 - 12/10/17:
Monday: 6.00 Mi @7:22 /mi (289 ft)
Tuesday: OFF
Wednesday: 6.49 Mi @7:32 /mi (Inc. 4 x :10 Sprints) (819 ft)
Easy over hilly terrain.
Thursday: 7.00 Mi @7:16 /mi (243 ft)
Friday: 6.50 Mi @7:14 /mi (Inc. 6 x :15 Strides) (273 ft)
Saturday: 7.30 Mi @7:01 /mi (Inc. 6 x :15 Strides) (311 ft)
Sunday: 9.00 Mi @7:19 /mi (490 ft)
Total: 42.3 Miles
Week 7 - 12/11/17 - 12/17/17:
Monday: OFF
Tuesday: 6.50 Mi @7:46 /mi (Tread.)
Wednesday: 5.00 Mi @7:36 /mi (Tread.)
Thursday: 7.00 Mi @6:47 /mi (485 ft)
Moderate over hilly terrain
Friday: 2.50 Mi @8:00 /mi (Tread.)
Saturday: 8.30 Mi @7:08 /mi (Inc. 6 x :15 Strides) (319 ft)
Sunday: 9.20 Mi @7:15 /mi (451 ft)
Total: 38.5 Miles
Week 8 - 12/18/17 - 12/24/17:
Monday: 7.40 Mi @7:13 /mi (Inc. 6 x :15 Strides) (256 ft)
Tuesday: OFF
Wednesday: 8.00 Mi @6:32 /mi (176 ft)
5 Mile Tempo Run: (6:03, 6:04, 6:05, 6:02. 6:03)
Thursday: 6.32 Mi @7:15 /mi (Inc. 5 x :15 Strides) (187 ft)
Friday: 6.69 Mi @7:15 /mi (301 ft)
Saturday: 4.00 Mi @7:41 /mi (Tread.)
Sunday: 9.50 Mi @7:10 /mi (482 ft)
Total: 41.9 Miles
Week 9 - 12/25/17 - 12/31/17:
Monday: 5.10 Mi @7:41 /mi (Tread.)
Tuesday: OFF
Wednesday: 8.00 Mi @7:23 /mi (0 ft)
Thursday: 8.00 Mi @6:33 /mi (8 ft)
4 Mile Tempo Run: (6:00, 5:54, 6:02, 6:08) + 6 x :10 Hill Sprints
Friday: 6.91 Mi @7:27 /mi (7 ft)
Saturday: 8.00 Mi @6:33 /mi (0 ft)
Fartlek: 6.30 Mi @6:20 /mi
Sunday: 10.00 Mi @7:20 /mi (0 ft)
Total: 46.0 Miles
Week 10 - 01/01/18 - 01/07/18:
Monday: 6.50 Mi @7:11 /mi (0 ft)
Tuesday: OFF
Wednesday: 7.10 Mi @7:16 /mi (557 ft)
Easy over Hilly Terrain
Thursday: 3.00 Mi @7:30 /mi (Tread.)
Friday: 8.00 Mi @7:30 /mi (Tread.)
Saturday: 7.60 Mi @6:35 /mi (Tread.)
Tempo Run: (3 x 10 Min On @ 10.0 mph, 2 Min Stand. Rest)
Sunday: 10.20 Mi @7:18 /mi (631 ft)
Total: 42.4 Miles
Week 11 - 01/08/18 - 01/14/18:
Monday: 6.50 Mi @7:13 /mi (Inc. 6 x :15 Strides) (148 ft)
Tuesday: 6.00 Mi @7:16 /mi (166 ft)
Wednesday: 8.70 Mi @6:34 /mi (187 ft)
Fartlek: (4 x 5 Min Hard, 5 Min Moderate) (5:54, 6:44, 5:50, 6:42, 5:53, 6:47, 5:48)
Thursday: 4.00 Mi @7:08 /mi (148 ft)
(5 x 60 meter Sprints)
Friday: 7.00 Mi @7:40 /mi (Tread.)
Saturday: 7.31 Mi @7:19 /mi (303 ft)
Sunday: OFF - Sick
Total: 39.5 Miles
Week 12 - 01/15/18 - 01/21/18:
Monday: OFF - Sick
Tuesday: 5.00 Mi @7:37 /mi (Tread.)
Wednesday: 10.00 Mi @7:10 /mi (444 ft)
Thursday: 6.60 Mi @7:16 /mi (Inc. 5 x :15 Strides) (289 ft)
Friday: 5.95 Mi @7:13 /mi (266 ft)
Saturday: 8.00 Mi @6:45 /mi (170 ft)
3 Mile Tempo Run: (6:03, 6:06, 6:11) + 5 x :15 Hill Repeats
Sunday: 8.70 Mi @7:16 /mi (229 ft)
Total: 44.2 Miles
Week 13 - 01/22/18 - 01/28/18:
Monday: 8.10 Mi @7:16 /mi (Inc. 6 x :15 Strides) (324 ft)
Tuesday: OFF
Wednesday: 7.43 Mi @7:14 /mi (682 ft)
Hill Repeats: (4 x 400 meters, 4 x 200 meters, 4 x 50 meters)
Thursday: 5.00 Mi @7:23 /mi (171 ft)
Friday: 8.00 Mi @7:19 /mi (313 ft)
Saturday: 8.00 Mi @6:33 /mi (Tread.)
(3 x 10 Min On @ 10.1 mph, 2 Min Stand. Rest)
Sunday: 11.0 Mi @7:09 /mi (129 ft)
Total: 47.5 Miles
Week 14 - 01/29/18 - 02/04/18:
Monday: 6.00 Mi @7:31 /mi (Tread.)
Tuesday: OFF
Wednesday: 7.00 Mi @7:10 /mi (251 ft)
Thursday: 8.00 Mi @7:11 /mi (550 ft)
Hill Repeats: (10 x 300 meters w/ jog back rec., 5 x 60 meters w/ 3 min stand. rest)
Friday: 5.00 Mi @7:39 /mi (Tread.)
Saturday: 11.00 Mi @7:12 /mi (608 ft)
Sunday: 6.00 Mi @7:28 /mi (Tread.)
Total: 43.1 Miles
Week 15 - 02/05/18 - 02/11/18:
Monday: 8.49 Mi @6:26 /mi (181 ft)
7 Mile Tempo Run: (6:21, 6:18, 6:13, 6:11, 6:10, 6:07, 6:08)
Tuesday: OFF
Wednesday: 6.60 Mi @7:14 /mi (211 ft)
Thursday: 9.20 Mi @6:46 /mi (279 ft)
Fartlek: 8 x (400 Easy -1:50, 400 Moderate - 1:32, 400 Hard - 1:20)
Friday: 6.71 Mi @7:14 /mi (Inc. 6 x :15 Strides) (302 ft)
Saturday: 8.00 Mi @7:21 /mi (285 ft)
Sunday: 11.00 Mi @7:14 /mi (696 ft)
Total: 50.0 Miles
Week 16 - 02/12/18 - 02/18/18:
Monday: 7.00 Mi @7:22 /mi (180 ft)
Tuesday: 9.00 Mi @6:35 /mi (281 ft)
4 Mile Tempo Run: (5:55, 5:56, 5:57, 5:55) + (4 x :30)
Wednesday: 6.00 Mi @7:18 /mi (178 ft)
Thursday: 8.00 Mi @7:16 /mi (374 ft)
Friday: 8.15 Mi @6:50 /mi (358 ft)
Fartlek: Hard on Uphills
Saturday: 6.85 Mi @7:21 /mi (191 ft)
Sunday: 12.00 Mi @7:16 /mi (353 ft)
Total: 57.0 Miles
Week 17 - 02/19/18 - 02/25/18:
Monday: OFF
Tuesday: 7.00 Mi @7:30 /mi (259 ft)
Wednesday: 8.00 Mi @6:58 /mi (98 ft)
6 x (400 on @1:20, 400 off @1:55) 4 x (200 on @:36, 200 off @:58)
Thursday: 6.21 Mi @7:10 /mi (Inc. 4 x :15 Strides) (241 ft)
Friday: 3.80 Mi @7:29 /mi (172 ft)
Saturday: 3.10 Mi @5:32 /mi (53 ft)
5k Race (17:10) Splits: 5:24, 5:38, 5:41
Sunday: 4.00 Mi @7:34 /mi (130 ft)
Total: 35.0 Miles
Week 18 - 02/26/18 - 03/04/18:
Monday: OFF
Tuesday: 6.32 Mi @7:12 /mi (Inc. 6 x :15 Strides) (285 ft)
Wednesday: 4.00 Mi @7:12 /mi (110 ft)
Thursday: 7.00 Mi @7:35 /mi (Tread.)
Friday: OFF
Saturday: 8.50 Mi @6:34 /mi (283 ft)
Moderate Run with 5 x :15 Strides
Sunday: 10.20 Mi @7:10 /mi (626 ft)
Total: 36.0 Miles
Week 19 - 03/05/18 - 03/11/18:
Monday: 4.59 Mi @6:40 /mi (97 ft)
Tuesday: 6.10 Mi @7:15 /mi (273 ft)
Wednesday: 8.00 Mi @7:11 /mi (Inc. 6 x :15 Strides) (238 ft)
Thursday: OFF
Friday: 8.00 Mi @6:26 /mi (Tread.)
(3 x 10 Min On @ 10.1 mph, 2 Min Stand. Rest,) + 1 Min @ 12 mph)
Saturday: 7.40 Mi @7:13 /mi (Inc. 6 x :15 Strides) (323 ft)
Sunday: AM: 11.00 Mi @6:51 /mi (112 ft), PM: 4.04 Mi @7:08 /mi (47 ft)
AM: Last 2 Miles @ 6:00 /mi
Total: 49.1 Miles
Week 20 - 03/12/18 - 03/18/18:
Monday: 8.05 Mi @7:10 /mi (133 ft)
Tuesday: OFF
Wednesday: 8.59 Mi @6:37 /mi (178 ft)
20 Minute Tempo Run: (5:51, 5:52, 5:57, 5:47- (Last 0.4)) + 4 x 1 Min on @5:15 /mi, 2 Min off
Thursday: 7.00 Mi @7:13 /mi (Inc. 6 x :15 Strides) (219 ft)
Friday: 3.10 Mi @7:23 /mi (98 ft)
Saturday: 3.10 Mi @5:33 /mi (89 ft)
5k Race (17:14) Splits: 5:11, 5:35, 5:54
Sunday: 16.00 Mi @7:11 /mi (538 ft)
Long run
Total: 48.3 Miles
Week 21 - 03/19/18 - 03/25/18:
Monday: 3.00 Mi @7:27 /mi (114 ft)
Tuesday: 7.82 Mi @6:45 /mi (200 ft)
10 x 100 Meter Sprints w/ 100 Meter Walk/Jog Rec.
Wednesday: 6.20 Mi @7:25 /mi (180 ft)
Thursday: 8.00 Mi @7:03 /mi (389 ft)
Friday: OFF - Sick
Saturday: OFF - Sick
Sunday: OFF - Sick
Total: 25.0 Miles
Week 22 - 03/26/18 - 04/01/18:
Monday: 3.16 Mi @7:27 /mi (78 ft)
Tuesday: 5.00 Mi @7:16 /mi (122 ft)
Wednesday: 7.00 Mi @7:13 /mi (Inc. 4 x :30 Pickups) (463 ft)
Thursday: 6.31 Mi @7:10 /mi (Inc. 6 x :15 Strides) (219 ft)
Friday: 8.00 Mi @6:37 /mi (159 ft)
Progression Run: (7:25, 7:13, 7:03, 6:43, 6:36, 6:10, 5:59, 5:50)
Saturday: 6.00 Mi @7:15 /mi (175 ft)
Sunday: 11.00 Mi @7:25 /mi (684 ft)
Total: 46.4 Miles
Week 23 - 04/02/18 - 04/08/18:
Monday: 5.78 Mi @6:40 /mi (154 ft)
2 x 640 Meters, 1 x 320 Meters
Tuesday:
1600 Race: (4:51) Splits: 70, 76, 73, 72 (1st OA)
Wednesday: AM: 7.00 Mi @7:17 /mi (176 ft), PM: 3.99 Mi @7:20 /mi (144 ft)
Thursday: 5.09 Mi @6:59 /mi (Inc. 4 x :15 Strides) (204 ft)
Friday:
4 x 1600 (4:55),
DMR (4:58) (Bad Conditions)
Saturday: 6.10 Mi @7:17 /mi (223 ft)
Sunday: 11.10 Mi @7:17 /mi (950 ft)
Hilly Long Run
Total: 46.3 Miles
Week 24 - 04/09/18 - 04/15/18:
Monday: 3.19 Mi @7:14 /mi (125 ft)
Tuesday:
1600: (4:47) Splits: 70, 70, 75, 72 (1st OA)
3200: (10:26) Splits: 5:12, 5:14 (1st OA)
Wednesday: AM: 6.00 Mi @7:24 /mi (152 ft) PM: 3.00 Mi @7:00 /mi (0 ft)
Thursday: 6.31 Mi @7:11 /mi (Inc. 6 x :15 Strides) (161 ft)
Friday:
1600: (4:41) Splits: 68, 72, 75, 66 (2nd OA)
DMR 800: (2:10) Splits: 66, 64 (2nd OA)
Saturday: 5.10 Mi @7:16 /mi (217 ft)
Sunday: 10.11 Mi @6:55 /mi (373 ft)
Total: 49.2 Miles
Week 25 - 04/16/18 - 04/22/18:
Monday: AM: 3.75 Mi @6:56 /mi (100 ft) PM: 4.00 Mi @6:55 /mi (90 ft)
PM: 8 x :30 on, :60 off
Tuesday: 3.27 Mi @7:25 /mi (139 ft)
Wednesday:
1600: (4:42) Splits: 69, 72, 70, 71 (1st OA)
3200: (10:29) Splits: 5:14, 5:15
Thursday: 8.00 Mi @7:26 /mi (373 ft)
Friday: 4.00 Mi @7:14 /mi (144 ft)
Saturday:
4 x 800: (2:07) Team: (8:27) 1st OA
3200: (10:06): Splits: 5:01, 5:05 (2nd OA)
Sunday: 11.00 Mi @7:04 /mi (365 ft)
Total: 49.0 Miles
Week 26 - 04/23/18 - 04/29/18:
Monday: AM: 4.00 Mi @7:18 /mi (93 ft), PM: (8 x 200 @ :31.5 w/ :90 Rec.)
Tuesday: 3.50 Mi @7:15 /mi (Tread.)
Wednesday:
1600: (4:44) Splits: 69, 73, 72, 70 (1st OA)
3200: (10:21) Splits: 5:09, 5:12
Thursday: 8.01 Mi @7:04 /mi (237 ft)
Friday:
4 x 1600: (4:51) Splits: 2:30, 2:21 (2nd OA) Bad weather
4 x 800: (2:08) Team: (8:26) (1st OA)
1600: (4:45) Splits: 69, 72, 73, 71 (1st OA)
Saturday: OFF
Sunday: 11.10 Mi @7:10 /mi (602 ft)
Total: 46.7 Miles
Week 27 - 04/30/18 - 05/06/18:
Monday: 6.00 Mi @7:15 /mi (166 ft)
Tuesday: 4 x 800 @ 2:31, 4 x 200 @ 35 w/ 400 Jog Recovery (2:00)
Wednesday: 7.00 Mi @7:19 /mi (268 ft)
Thursday: 3.89 Mi @7:17 /mi (111 ft)
Friday:
DMR 800: (2:09)
4 x 800: (2:10) Team: (8:44) (1st OA)
3200: (10:14) Splits: 5:06, 5:08 (2nd OA)
Saturday: 11.00 Mi @7:09 /mi (317 ft)
Sunday: 3.49 Mi @7:05 /mi (109 ft)
Total: 46.6 Miles
Week 28 - 05/07/18 - 05/13/18:
Monday:
Conference P. 1: 4 x 800: (2:08) Team: (8:20) (1st OA) + 4 x 200 Post race Workout @:32
Tuesday: 3.19 Mi @7:19 /mi (80 ft)
Wednesday:
Conference P. 2: 1600: 4:42: Splits: 68, 73, 72, 70 (3rd OA)
3200: 10:21: (1st OA)
Thursday: 7.00 Mi @7:15 /mi (176 ft)
Friday: OFF
Saturday: 8.00 Mi @6:20 /mi (175 ft)
20 Minute Tempo Run: 5:49, 5:45, 5:48, 5:47 - (Last 0.45 mi) + 4 x 300m (:49.5)
Sunday: 11.29 Mi @7:07 /mi (241 ft)
Total: 43.5 Miles
Week 29 - 05/14/18 - 05/20/18:
Monday: 6.00 Mi @7:19 /mi (315 ft) + 6 x 300m
Tuesday: 6.20 Mi @7:16 /mi (158 ft)
Wednesday: 3.00 Mi @7:22 /mi (80 ft)
Thursday:
Districts P. 1: 4 x 800: (2:06) Splits: 64, 62 (Team 8:13) (1st OA)
Friday: 3.50 Mi @7:29 /mi (137 ft)
Saturday:
Districts P. 2: 1600: (4:40) Splits: 72, 72, 72, 64 (2nd OA)
3200: (10:24) Splits: 5:00, 5:24 (2nd OA)
Sunday: 10.00 Mi @7:10 /mi (292 ft)
Total: 40.2 Miles
Week 30 - 05/21/18 - 05/27/18:
Monday: 5 x 20m, 5 x 40m, 5 x 20m Sprints
Tuesday: 3.90 Mi @7:11 /mi (128 ft)
Wednesday: 3.00 Mi @7:00 /mi (Inc. Strides) (0 ft)
Thursday:
Regionals P. 1: 4 x 800: (2:03) Splits: 60, 63. Team: (8:02) (5th OA)
Friday: 3.00 Mi @7:31 /mi (97 ft)
Saturday:
Regionals P. 2: 3200: (10:02) Splits: 4:56, 5:06 (7th OA)
Sunday: 9.50 Mi @7:12 /mi (365 ft)
Total: 33.5 Miles
Week 31 - 05/28/18 - 06/03/18:
Monday: 5.19 Mi @7:16 /mi (147 ft)
Tuesday: 1 Mi @5:50, 4 x 200 @31, 1 x 200 @27 w/ 2 min RIB
Wednesday: 2.37 Mi @7:17 /mi (78 ft)
Thursday: 1.20 Mi @8:14 /mi (77 ft)
Friday:
States: 4 x 800: (2:05) Team: (8:16) (15th OA)
Saturday: OFF
Sunday: OFF
Total: 18.3 Miles