These are suggestions of training that would help you to have a better track season:
A few weeks of running a few hills of various lengths at a comfortably hard pace would help you transition to faster paced running then:
I would suggest a 7 day cycle for the first three sessions
Day one three miles tempo run at a comfortably fast pace, run the last 50-60 meters fast, then a few minutes rest then 4x 100m in 17-17.5 1-2 minutes recovery is all you will need.
Don't go too fast, these are not really sprints, but fast strides about 90-95% effort, which should feel easier each time. This will help you get used to faster running. 2-3 miles easy straing after
Day 2 2x 4-5 miles easy/steady
Day 3 Three miles warm up starting slow finishing with 100m fast then a few minute rest then 6x200 in 35-36 that is fast but not flat out, take whatever recovery you need.
This is not a hard session. 2-3 miles easy straight after.
Day 4 2x 4-5 easy
Day 5 Three miles warm up then 6x 400 in 75-76 with 90 seconds recovery, of course this is going to be a hard session, but with the previous two sessions to get you used to faster paced running you should be able to manage this. If you run the first one too fast, then run the second one slower than target pace.
If it is breezy add one or two seconds per lap, if it is very windy your times will be slower still. You have to use your judgement.
1 mile jog afterwards.
Day 6 run as you feel or rest
Day 7 2x 4-5 or long run at whatever pace feels comfortable.
on weeks two and three do more or less the same, but add one repetition to each of the sessions so that you are doing 4x 100 7x200 and 7x400 on week two and 4x100 8x200 8x400 in week three. Then in week 4 do a different shedule, with either a road race or your 4-5 times 1600. If you have been recovering well then you will be a lot faster.
As the weeks go by you might find you don't need as much recovery during the sessions, you might want to reduce the recovery by 5 seconds each time if you feel good.
Week 5 4x100 9x200 9x400
week 6 race or your 1600 reps
week 7 4x100 10x200 10x400
week 8 road race or 1600 reps
week 9 track season starts