Times off of low mileage?

Your times are pretty good for so little training, but not super impressive. I understand you do more than one sport and that is fine, but if you really want to make big improvements you will have to choose (or at least train more/harder). It is cool to train a little and run pretty decent, but at a certain point people start to care less about how little you train to run these times and more just about the times you run.

So if you want to improve you definitely want to train more. However, it isn't smart to just start training 40-50 miles a week, because you most likely will get hurt. Given that you run pretty decent times based on low mileage, I am confident that you could make big improvements running 30miles a week consistently.

To give you more input on how to train, I would need to know what you are doing now. I understand you run about 20 miles a week, but what do you do in those miles? Interval workouts, temporuns, long runs, easy runs?

My coach is really into doing speed workouts. We probably do one run a week that isn't on the track. It is just a 40 min run however fast we want to do it. Other than that it is all speed work. Some common ones are 6x800, 8x400, 12-16x200, 3x1600m.

OK so you are doing mostly interval workouts. 3 a week?

I would recommend you throw in another 30-40min run a week to start of with. It is possible to basically only do track workouts and still run great times, but that is a very specific method. I am not sure if your coach follows that method, or if he just does whatever.

I am not sure what distance is best for you. Your mile seems to be your best event, but not by that much. Is there any specific event you want to focus on? Also, what times did you run those workouts (and how much rest) and were they all out endeavors?

It is hard to give someone very specific advice but I would train something along the lines of (I implemented some of your coaches workouts)(also, this is for during track season):

day 1: 15min warm-up - 3x1600m, rest 150m walk, 50jog. + 3x200m focus on form (not too fast, Mile race pace at the fastest) - 15min cooldown.

day 2: 30min run with 5 strides afterwards

day 3: 15min warm-up - 3-4 sets of 4x200m, progressively faster each set starting at 3K pace and finish at 800m pace. Rest 100 walk, 100 jog. 15min cooldown.

day 4: 30-40min run with 5 strides

day 5: rest (you can exchange day 4 with day 5 if you like to run the day before a meet)

day 6: race or if there's no race, a race specific workout such as 8x300m at mile race pace with 200m walk rest. Or if you want to go really hard you can do something like 1000 - 800 - 400 with 8min rest at mile race pace.

day 7: crosstraining day. Some easy biking, elliptical, swimming, whatever.

Hope this helps

This should be about 25-30 miles, but with decently high intensity. I ran 3:48 on the 1500m (4:05-4:06 mile) with that type of training.