Last track season, I ran a 2:06 800m, 4:39 1600m, and 10:16 3200m. I am a junior now. Before, I used to do my long runs at 8:00-8:15/mile. I've been told that this is too slow and that I should running at a 7:00-7:40/mile pace. I am wary of going too hard on my runs, but I also want to improve. What pace should I be running? I think I can get sub-4:30 this season.