Well I really started building my base on June 23rd. I am a sophomore in high school and I've been running right around 35-40 miles per week with my highest being 46 and my lowest being 33. Just this past week we started to do our speed/interval work 2X per week.
So I started base phase at 21:13 (tempo 3 mile) and I got it down to 20:05 in a race about 2 and a half weeks ago. My PR is 19:39 but I ran that 20:05 on a course that is 45 seconds- 1 minute slower than the course that I ran my PR at (both will be the hosts of important league meets) which means right now I'm anywhere from about 20 seconds to 35 seconds faster than last year.
So should I expect to see more improvement now that we're doing speed work?