Last year, I ran a 17:20 as a high school junior (I know, it's pretty slow for you guys) at 40 mpw, and got injured over the winter and a bit into track for a few months, and ran only 10:50 in the 3200 with close to no base). So anyways, can i drop my time to below 16:00 this season if I work my ass off (peaking the summer at 70 mpw, and doing better at pacing my races, since my last mile was typically above 6:00).
I started running in 10th grade, if that helps.
Also, what can I expect to do in track assuming I don't get injured again? (previous PR's of 2:15/5:00/10:50)
What other training tips you guys got?