Training for Mile?

[David C]

Hi I ran Spring Track last year in middle school, my best time was 5:49. I started training for Cross Country at my High School. We run about 6-10 miles a day, after about 2 months of training I decided to time myself on the mile just to see what I could run, which is now 4:57. I want to work on my foot speed for Spring Track this year at high school. My goal is to run 4:40 in the 1600 meter race. Is this possible for me to do? Please list some speed training regiments for me. Thanks.

[The Mikester]

Sounds like you're good enough to me. Just keep what you're doing, and maybe drink a protein drink afterwards to replenish your muscles.