Good strategy to improve mile time by around a minute?

Question

cross country ends this month, and im doing better in it, but I think one thing would help me. Improving my mile time. Right now my mile time is around 6 minutes which is above average for my school, but to myself I think it sucks. By track season, which begins in spring, I need some sort of training plan for me to turn my 6 minute mil e into a 5 minute one..so I'm around the same as Pre was in his freshman year.

I run probably less than 20 miles a week. around 20 though.

Answer 1

When you start running shorter races you need to run faster intervals. You cross country work will help you.

But you will have to run repeats of 400, 800, and miles.
Running these at different speeds with different rests, and different number of repeats.

If you mean your mile time in a cross country race is 6 minutes then you do not need to drop a minute in the mile you can already run faster than 6 minutes.

Think about the fact you must average 75 seconds each lap to run a 5 minute mile as to 90 seconds for a 6 minute mile.

Answer 2

YOu don't tell us anything about your current training schedule. NOw that I know you run ~20 a week, all you need do is take 2 non-consecutive days and do speedwork on the track.

Warmup & warmdown = half mile each. Run 10x100s, run fast, controlled, & good form on the straights, then walk, jog, rest on the turns until you have done your 10.