Runningkidd wrote:
So should i stick with what we're currently doing and see how i progress, or should i make any changes? improving my raw speed seems to be a good option
You've made good progress so far! Definitely go talk to your coach, and share your ambitions with him. Be specific. Let him know you want to improve as much as possible, and you're looking for anything extra that he thinks might help you (mileage, more workouts, etc..), and would like his help putting together a summer, and long-term plan. Stress that you're willing to go above and beyond over the summer, so he doesn't just assume you're like many who do the bare minimum. Post back here and let us know what he gives you.
If you are running 200s in 28-30 and 3-mile road races in 16:30, then you have plenty of speed already. Think about it - 28 seconds is around 3:45 mile pace! You don't need to neglect speed, but I would say it is near the bottom of your "weaknesses" list. You will make leaps and bounds if you focus on your aerobic strength, and tempo/threshold runs to eventually make those 6:00-5:00 paces more comfortable. (The burning in your legs in a fast race isn't because your sprint speed isn't fast enough... it's because your comfortable and tempo training paces aren't fast enough yet).
Try to read the book "Healthy Intelligent Training" by Keith Livingstone. Also read the "Hadd's Approach to Distance Training and you'll understand what you can do continue longer-term improvement for years.
http://www.angio.net/personal/run/hadd.pdf(this is a summary of Hadd's posts on a LetsRun thread, so there will be a few sections that seem to be missing parts, but it a worth studying and understanding).