OK:
You have 10 weeks before the start of spring track. Between now and then you have to get ready for a great spring. What to do:
First, start out with 4 weeks of overdistance training. Get as many miles in as you can. Don't count miles, just run every chance you get; Two, three times a day!
Second, cut down your running load to 10 miles a day for 3 weeks. On 5 of those days still run easy pace overdistance kind stuff, but on two days each week for 3 weeks do a time trial over 10 miles. Start extremely hard and try break 4 minutes for the first mile to get yourself into severe oxygen debt as soon as you can. Then keep going hard! Time yourself at 1 mile and several spots along your course. Next time you race it, you want to be better at the mile mark and at each of the spots you time yourself. When you are 1/2 mile from the finish jump into an all-out sprint and fly all the way to the finish line hard! Every time you run this time-trial you want your time to be faster.
Finally, for the final 3 weeks, cut out the time-trial and in its place find a 1/2 mile to 3/4 mile straight stretch you can race without stopping (no traffic lights, etc.) Start at one end and sprint just as hard as your wimpy legs will take you ALL THE WAY TO THE END!! When you approach the end, don't stop, but go into a jog and jog back to the start to recover. When you get back to the start turn around and do the same sprint again and again (3 repeats). Do this workout twice a week in place of the hard ten mile time-trials you were doing.
NOW you are ready to have a great spring.
Read this book for more information: