Thanks and yes I do focus more on the 1600m than the 800m but I want to be able to compete competitively in more than one event. I also figured that increasing my 400m speed would really help my 1600m time as well, because most of the races I run come down to the last 300-400m, which I like to believe is one of the strongest parts of my race. I've never been more than a 40 mpw on average guy during xc until this year (senior year) when I started hitting 45-50 very consistantly. I was consistant, but I didn't really have any great races this xc season. I'm a little worried for track, but I'm just gonna focus on the training and try and get it right this time around. 70-75 miles a week seems high... I thought in high school it was quality over quantity. I don't know how much quality work I can do on 70 miles a week. I'm setting my 1600m goal on a 4.15-4.16, because sub 4.10 sounds absolutely ridiculous for a guy at my current level (really really unlikely). Thanks for the sound advice, I'll definitely increase the quantity in anticipation for track. I was wondering if there was speed work on the side I could do that wouldn't interfere with my actual running. I am fairly strong for my body weight, and do pull ups and pushups on a regular basis (pushups 2-3x30 usually and pull ups 2x12 or so). I think I should do some core and strength work to increase speed a little, because even a second in the 400m will probably make a big difference in my mile and 800m time.