High school male here, I really want to step up my running game and possibly run in some D1 schools. I have a year and a half to break 4:30 (4:49 current as of junior spring) for the mile/1600m and 9:30 (10:08 as of junior spring) for the 2 mile/3200m. Summer just began, and as a competitive runner very new to the "elite zone" of the "good runners," (top 10 people in 5K for example) this summer, I'm really trying to catch up, and shoot for sub 16 in the 5K (though I might not be able to do that by the time XC ends), and at least, qualify for state championships.
Sorry for the yap, but to all of the great runners and coaches here, what are some good habits to develop now that would maximize the chance of these goals of mine to be as close to reality as possible?
Thank you for your advice :)