is something off about my training?

Your problem is you're killing yourself in workouts in January. You just ran a 4 mile tempo at basically the same effort as your 5k PR. That is not a workout, that is an all out race (you fell on the ground afterwards, remember).

Be patient. Run more. And for god's sake run most of the "more" at a slower pace. The half and mile are certainly quick events, but still very aerobic. Work on your aerobic fitness now, but don't try to be hitting mile paces in your workouts in January. Especially when those workouts are 3 or more miles longer than your race. That is extremely hard.

Run lots of easy miles (7:30 to 8:30 pace is your friend). Once a week or every 10 days do a tempo run closer to 6:15 or 6:20 pace. When in doubt, do it slower than you think you need to. Once a week do a fartlek run. Don't worry about pace or length, run fast, recover, repeat. Feel the paces. Once a week or every 10 days do a long run of 90+ minutes. Don't kill this one, either, just cruise. Two to three times a week do some strides. THIS should be the only time you run at or faster than mile race pace.

I know, it sounds crazy. But when are districts? Late April? May? Spend the next six to eight weeks getting ready to hit the serious workouts that will set you up for districts. Don't kill yourself with the serious workouts now.

I write all this as a person in high school who personally ran the same kind of workouts and also had a coach who pushed us to kill it in every workout at mile race pace. I wish I knew then what I knew now. Patience grasshopper, let the paces come to you. Train don't strain, and all that silly stuff.

It's actually not that silly.

Seconding the post above. The fact that in describing your training you only list workouts suggests you're making the same mistake I did in high school: thinking of the workouts as the "cake" and anything in between as "icing" rather than the other way around. I didn't start running well until I figured out that the only way to get better is to patiently, steadily build aerobic fitness with plenty of easy/steady running, and enough speedwork to get muscle memory for faster races. Be patient, run more and probably mostly slower, and don't do workouts beyond what your coach prescribes. If training feels too easy, supplement it with more easy/steady miles.

That 10-miler is good relative to your race times (and probably suggests you could do well at the mile/2 mile if you wanted to), but strength/endurance isn't just something you get good at then call it a day. Keep working on your basic speed and race pace in whatever doses your coach has you do, but the main thing in any distance 800 and up is being able to hold your speed, and that takes aerobic conditioning. It's not glamorous and doesn't happen overnight but Cassidy was right - there is no secret, just removing, molecule by molecule, the rubber from the bottoms of your shoes. Good luck.

Read this closely and learn from it:

http://www.letsrun.com/news/2006/09/wejo-speaks-why-i-sucked-in-college/

Jog more and read this

http://www.letsrun.com/news/2006/09/wejo-speaks-why-i-sucked-in-college/

Your 200s aren't fast enough to run a good 800. You only have one interval under 30 seconds, and to run 2:02 you have to average 30-point.

It sounds like you've got a great base, get some no-bullshit speedwork in. A bunch of 33 second 200s is not speedwork.

Don't know a thing about the mile.

You say workouts #1 and #2 were on the road. How do you know the distance is accurate? Is it slightly uphill? Downhill? How do you know? You don't, but that's OK. Your times were kind of in the ballpark under less than optimal conditions. As long as the effort seemed about right, don't worry about it.

And take the advice upthread to heart. Your tempo run was too long, too fast. Tempo runs are great workouts for the preseasons, but you don't want to run them too fast.

5 x 1k at mile pace? If that's what your coach said, he's a doofus. Back the pace off to your 3200 pace, at least, for that one.