Of course my goal may change but for now the number in my head is 4:10, as that would put me in contention to be top 3 in my state (as a junior)
Sophmore year I ran 4:28 and in cross i ran 17:40 off of 30mpw, This year in cross country I have improved dramatically and I ran 15:57 on about 45mpw average but up to 65. I have upped my average mileage this winter to low 60s, and I am currently at 69mpw-for last week, now due to high winds and slow I am not doing my training runs as fast as I was before, but if- for the next 7-8 weeks i am able to stay in a high 60s low 70s range will I have a shot at 4:17.
As for quality work im doing strides and one tempo run a week.
I'll keep an eye on this thread so I can answer any questions.