Basically what i do currently is just go out and stress jog daily, i'll do anywhere from 5-9 sometimes 10 miles light jog 8 min or so.. some mixed cross training (I do the manitou incline in colorado springs, if u know what it is you'll know it's great xtraining)
What's a great example of a way to just get my mile from a 5:45-5:50 to a 5 min? Should i just do mostly speed work and 1/4th mile repeats and cut out the long runs?