Hi, I'm a senior in highschool doing my first year of cross country. I was first introduced to running by a friend this past may and I really enjoyed so I've been training since. I used to run a 7:29 back then and now a 5:30 mile. My pr for the 2 mile is 11:37 and my 5k is a 20:06 ( it was my first 3 mile so I kind of did a fast jog the first 2 miles, like a tempo run speed so I think I can get some where maybe around a 19.) I don't do any extra mileage or running besides whatever my coach makes us run in the mourning for practice.( in fear of makeing shin splints worse). Any way my question is I able and how can I get a sub 4:25 mile by February by track season, and is there any way I can get a sub 10:30 in my 2 mile and a sub 17 for my 5k by district in the first week of November? My goal issue is that the record at our school is 4:25 and since this is my first and last year in high school track I really want to go out with a bang. Also if you guys had any advice help me get better times for XC that would be great. Can you guys please help any advice would be greatly appreciated.