base building to run 16:20 5k 4:30 mile, and 2:00 800m

[Derek Amick]

My personal milage has been up to 60 miles a week with a long run of 10-12 miles, my prs, are 4:55 1600m 10:30 3200m, and 5k 17:53 i would like to decrease my times in order to help my team out come conference in track how would i go about with weights, running, drills, and recovery in order to do this, thanks for all responses. 

[Pepper]

more on speed training sir..
i ran 16min 5k while training 25-30miles /week. my highest week was about 35miles

[Andy Raynor]

 Just a few questions : when did you get your 5k 17:53 ? What was your weight then & what Is It now. What was your training regime ?