Hello everyone, now that cross country is over I'm shifting my focus to track and want to specialize in the two mile this year and have set an ultimate goal of going for our school record in the 3200m, which is 9:30. I need to know all the best workouts to help set me up to get as close to this time as I can. This past cross season I was hitting 60 mpw and doubling 3 days a week, so I will probably continue to hit that same mileage for track. Give me any ideas on speed workouts, tempo paces and distances, hills, or anything that you think would help me achieve this goal. Thanks!