2, 3, 4, 5, 6 milers

[ratfacedkid]

I'd like to get the fastest 2 miler possible. Right now I am around 13:00 on the track, and 13:35 on the hilly road outside. I'd like to bring that down to at around 12:00. I am doing intervals of 400, 600, 800 in hopes of bringing it down. How would I mix this training in to also get good times for the 4, 5, 6 miles preferrably around the 7:00 average?

Any long distance running, and recovery tips welcome!