Hey guys! I'm a senior in high school this year and am wondering what I need to do to get a sub 4:15 and sub 9:20. I am going to run for UW-Madison next year. I am more of an 800 runner with my PR being 1:53.36. I have never actually ran the 1600 or 3200 in a meet. My 400 time is 51.2 and my 5 time from XC was 17:00. I was hurt during the cross country season and I know I am capable of running long distance aswell! Any tips from you guys would be greatly appreciated!