Hey guys so I am just finishing my outdoor season of sophomore track and field. I started running about a year ago and I run the mile and 2 mile mainly. My PR for the mile is 4:57 and the 2 mile is 10:44, however I injured my IT band in February and I haven't broken 5 or 11 in the mile/2mile this spring as I am still recovering from the injury. My pitiful outdoor season has just ended and it is now time for me to begin summer training for next fall. My goals are to break 4:40 in the mile and 10:15 in the 2 mile for track next year, and anything under 17:00 in the 5k will be good for the XC season (my PR is 17:56). I am looking for tips on how to effectively summer train: (run mileage, hard fartleks/tempo runs, lifting, core, injury preventing etc.). I am willing to commit to really working hard this summer to get faster, but I want to be smart in how I train so I can actually reap the benefits of my training. To sum it up: (1) How realistic are my goals for next year given my times, my injury, and the 3 months I have to train however I want? and (2) How should I go about training to reach my goals? Thanks!