17min 5k, 4:30 1500m 16 years old 56kg. run about 40mpw, have been track training for a few months. ran 10mpw for fun year before that. raw speed isn't awful (do 150's after hard tempo's in 20's/21's and can run 200's in 28/9 for reps yet isn't blistering, i guess in an all out 200 could probably managee 27 or 28 seconds. Struggle to run 400's in sub 69 seconds though.
How could i improve speed and fit it into this schedule?
Monday - easy
Tuesday - Hard track (200-800m reps)
Wednesday- easy
Thursday - tempo
Friday - Easy
Saturday - race usually 5k xc
Sunday - long run some hills
Include strides almost everyday - no weight training
MD running is focus