I ran 10:50 in a practice tt yesterday in the 3200 off of 30-35 mpw with a tempo and long run each week. I haven’t done any interval workouts yet, and I still have quite a bit of time left in the season as CIFs don’t happen till like february. I plan on building to 50 mpw. I ran 18:13 for three miles last year. Can I run a 16:30 this season? What would be a reasonable goal considering I haven’t done any workouts other than tempos and my milage is low?