I have been running for my college since last track season, so the second semester of my freshman year where I did indoor/outdoor. I now am running cross country and have gotten my 6k time down to 23:31 so far this season (6:19 pace, it's a D3 school) but the top girls in my conference 21-22's. I KNOW if I push myself, I can run those times. I really want to go to nationals, and need at least a 22:30 to have a good shot at it. I'm 5'2 and about 105 pounds. I run at least 50 miles a week, but usually more around 60-65 a week. My coach has us basically do this: Monday- easy, tuesday- hard workout, wednesday- another workout or tempo type stuff, thursday- easy, friday- easy or it's a meet, saturday- it's a meet or long run (for me, 95 minutes I usually get in about 12.5-13.5 miles on this) and sundays- easy. Should I try to do more speed stuff to drop time? The workouts we do are usually something like mile repeats, 1k's, 800's, threshhold runs, 400's, or a mixture. I've heard doing lots of core and getting great abs will help drop? I know running 22:30 by the end of this season is unlikely, but more what I am asking is how by the end of my senior year (so in the next three years) do I go from running 23's to 21's? Just give me any advice you can. Also, I am curious, how many calories do you people eat in a day? I keep unintentionally losing weight. I eat 2,000-2,400 a day.