Our coach barely gives us interval work, and we have 2 hard days a week. easy days are always 40 minute runs. hard days are usually like 5-8 k repeats or 800 repeats. How do I get faster if we do the same retarded workout every week? Oh and we swim a lot to. lolwtf.
I'll mention that our squad should be able to produce a lot of sub 17 runners, a good pack, and we have a strong front runner capable of running low 15s. A contender for the state title.