Not improving

not certain what to do to improve but those times are pretty impressive.

Many will never reach those numbers so possibly you have reached your talent level.

You look like you are on the right track for this season. You are running as well indoors off of tempo and basic speed as you have peaked at any other point in your career. Once you get to March I assume your coach will have you do a block of work at 3k/5k pace and in a very short time you should see a huge improvement. I would not be surprised if you ran low 16s/high 15s in the 5k this spring. That work has to come at the right time though. Right now is too early.

Your times may not have improved yet but look at the time of year. If you are near your lifetime bests in January and you are doing the type of work you wrote above, you have a big spring ahead of you.

something if really off there. I have the exactly same pr as you at 400m but your 800m is way off. You should easily break 2:05 given that you get better the longer the event gets. In my opinion you aren't giving your best. I have a 4:12 at 1500m (like a 4:30 mile) and recently did a 9:17 at 3km. 5km is also similar.

I think that youre doing too much junk mileage.you could certainly replace it with some quality 1000m/mile repeats, at and under race pace. Aim for 5 x 1000m at your 3km/5km pace and adjust rest acordingly. maybe 2-3 x 1000m later on season aiming for 2:55.

Ditch the 17mile long run, it's unnecessary mileage, 12 is plenty enough.

200m repeats are fine but what's the purpose of a ratio of 1/4 rep/rest unless it's 800m type of work?

You will get better results by doing them all at 33.5 with 1 min rest. 16 is a good number, running economy will improve a lot.

Put a rest day on friday and clear your mind, 5 miles are useless unless done at you marathon pace acting as a semi-tempo run. If so rest monday.

REST IS ALSO IMPORTANT.

My guess is the long run of 14 plus miles is effecting your ability to train effectively.

If you are doing 200s on Monday they should be done on fresh legs. most runners can force fast 200s but the workout becomes too hard. Then you go into Tuesday with hills.

It can't hurt to take Sunday easy and run 6 miles. Try that for 3 weeks and see how you feel.

Thanks for the reply, I might try to move the 200's to tuesday then and drop the hills and rest on monday. The only problem with this is trying to convince my coach to do it. But if not I'll try backing off the mileage on sunday for sure.

How are you running in college with those times?

Good or bad? The 200's I don't really have a say with the rests I do what my coach tells me. Also as for my 800 pr I probably should have run faster in hs with my 400 pr but I rarely raced the open and was usually thrown in the 4x800 with 2:20's runners with no chance of winning. For college the only 400 I ran was barely sub 60 so I doubt I would be capable of faster than 2:05. As for rest I agree and I'll try to incorporate more rest in my schedule. Thanks for the reply

Just an update ran a 10k 33:08 and a 16:03 5k.

What were your workouts leading up to that 33:08 10K. Thanks.

How did you run a 10:01 3200 with a 4:49 1600 PR?

And how are you only running 4:51 for a mile if you can run 1.86 miles at 5:00/mile?

Cut your mileage.

These were my workouts while leading through the 33:08 and 16:03

week 1 (88 miles)

4 mile tempo in 22:18 @5:34.5 (5:17 :38 :38 :43) into wind w/1 mile R 1 mile @5:20

15x1:00 w/2:00 jog R @4:53.7 avg pace

week 2 (84 miles)

8x400 w/hurdels w/2:00 R @75

6 mile tempo in 34:39 @5:46.5 (6:13 :56 :48 :44 :40 :13)

week 3 (78 miles)

3x2000 w/3:00 R (6:22.2 :21.6 :20.7)

10k race 33:08

week 4 (88 miles)

6 mile tempo in 34:39 @5:46.5 (6:05 5:45 :44 :43 :52 :30)

6x1 mile @5:13.5 avg (5:17.7 :16.9 :15.4 :15.6 :11.3 :04.3) w/1 lap jog in lane 8

week 5 (75 miles)

5:00 on/off for 70:00 on @5:15-40 off @6:55-7:15

13x200 @38.3 GP 5k w/200 jog rest in 55

16:03 5k

I also ended my season the beginning of this month ended with a 15:46 5k splitting (4:59 5:03 5:06 :38) and a 32:51 10k. As far as my mile time I have no clue why I've never been able to run faster. This season I only ran four races all 5 and 10k's so had I run a 1500 I like to think I'd be around the equivalent of a 4:30ish mile.