sub 11 minute 3200

I'd go upwards of 45 miles per week with 2 workouts, (One 400 or 800 workout, and one tempo workout) and 1 long run (1.5-2x the distance of your regular training runs) per week

For your 400/800 workout, do 12 x 400 at 78s w/ 60s rest or 6 x 800 at 2:40 with 90s rest

For your tempo, do 4 x mile at 5:45 w/ 2 mins rest or 4-5 miles at 6 minute pace.

Give yourself at least one (preferably 2) days between long runs and workouts. So, your ideal week would be

M: easy run

T: 400/800s

W: easy run

Th: easy run

F: tempo workout

S: off/cross train/easy run (depending on desired milage/ how you feel)

S: Long run

Do strides after every easy run (Strides are 6 x 100 at mile race pace or faster)

Also do at least 300 push ups per week, and core as often as possible.

Good luck

I would start off by trying to do 35-40 miles a week to hit that goal.

I find a critical workout is 5x1000m repeats near or at V02 max effort w/ 400m jog recovery for you that would be around 5:30 pace- your race pace. If that is too much start with 600m or 800m and work your way up. Other than this critical workout- early in the season I like to do tempos and fartlecks and later in the season or before meets 400m or 200m repititions faster than race pace are good "economy" workouts.