I’m a sophomore and I compete in XC and Track and Field. I started from extremely humble beginnings, from a 23:12 5k during my freshman year. However, this year and around the spring season for track of my freshman year, my PR for the mile was 5:21 and 5k for sophomore season was 19:18 (i got injured halfway through the season). I really want to run a 4:30 mile. I’ve been building my milage base gradually, but I really want to know what steps I need to take to build that type of fitness. What speed workouts do I have to do? When will I start seeing results?