I believe I need a proven programme and some coaching guidance to progress. I have ran various distances and need guidance on where to focus my running. I can supply further information on training sessions etc if necessary.
I ran a 3k road race last September in 9:46, off short interval training like 400s up to about 1000s max. I also ran a solo training 600 in 1:27 about a month before that. I would appreciate advice or programme ideas from coaches who have had success with athletes.