What kind of training should I be getting to break 10:00 in the two mile? I run about 40 mpw right now. I get in 1 set of distance intervals, 1 set of speedy intervals, 1 really easy day, 3 easy runs which are between 45-70 minutes at 6:30-7:00 pace (depending on feel of the day), and 1 meet day.
How should I increase my mileage? What kind of workouts should I introduce? What kind of pacing training should I incorporate?
http://www.athletic.net/TrackAndField/Athlete.aspx?AID=3760924
400m --> 56.5
800m --> 2:14.0
1600m --> 4:45.6
3000m --> 10:02
3200m --> 10:15.6
5000m --> 17:41
10000m --> 36:02
Half Marathon --> 1:21:09