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i ran the 1/4 mile in 16.3 seconds

Freshman year I started out running about 12 minutes for a mile. At the end of freshman year, believe it or not, I got it down to 6:50. I improved the next year even more. I think i'd like to call that determination. Its a shame I smoke now. lol

mile in 4:52
2 miles 10 something, dont remember
3 miles mid 17's

try farklegs (sp) in the morning man those are killers
then after your regular school workout do mile repeats. I hope you know what those are. Where do u live, cuz man here in houston if you run an 18 or a 19 your in the back pack. 50 mile weeks are something to build up to but not hard, i would suggest doing 40 miles a week for a little while, but it really doesnt matter how much u run, run them fast. Also like mentioned before, do build ups, start out slow and finish strong on the build ups. Also when finishing your long runs you should sprint the last 400 meters as fast as you can, once you throw up while running then you know your kinda pushing it. By the way dont run on the wrong shoes, i developed tight IT bands and osteo arthritis.

Wait....you guys can actually run a whole mile? Hmmm......I should get in shape. (weres the fat guy smiley? we need one...)

yea i dont know how fast i can run it anymore.

6:08 was my best back in high-school. Sprinting was my forte; not distance running, but I could keep up a pretty good clip.

I'm in great shape, but I'll bet a 7 minute mile would kick my rear-end something good.

...and you 5-minute milers SUCK!

I run, and I'm actually helping coach the XC team here this fall.
My fast tid-bit of advice: SPEEDWORK! Do get faster in a 5K you need to do speed work. This far in the season you should be dropping/levelling off in your milage, and your intensity should be spiking!
Make sure you listen to your body, too (i.e. rest when necessary, SLEEP, and eat well).
Good luck!

Mile-4:37
2 Mile-10:19
5k-16:37

Ok so that was 10 years ago. I owned in H.S. Ah the glory days. My varsity jacket had metals sewn up one side and down the other. My coach would just drop us off about 8 miles from school and said see ya when you get back. Lots of hill training, fartliks etc.