I have almost finished my freshman cross country season and I am beginning to focus on track after footlocker. I ran 16:44 on a tough course for states and have a goal of running 16:15 (I have done many workouts indicating I should get close). For fun last friday our team ran a 1600m TT. I haven't done any speed work shorter than 1000m and anything under 5:00 pace and I ran 4:45. This is my first track season and I would like to run 4:30ish/9:40ish. What should I do for my winter training? How much milage should I do? Do my goals sound realistic? Also I have been running 40-50mpw during xc season with 2-3 quality workouts a week.