I run a 12:29 3200 a 5:39 1600 and a 20:49 5k I want to know some training programs and tips to improve myself as a overall runner. How should my week look like to improve my constancy and mileage. This year I would like a 18:00 5k 4:59 1600 and 11:20 3200. I am asking for training tips for xc and track and off season.