Hello guys, i am 19 years old runner and i would like to attack sub 9 min. 3000 km in February. My current PB's are 800 m - 2:14, 1500 m - 4:36, 3000 m - 9:22, 5000 m - 16:29, 10 000 m - 34:16, 1/2 marathon - 1:17. I've already run lots of base workouts such as runs at pace 4:00 - 4:20/km lasting usually 1 to 1,75 hours and strides. My problem now is that when i came to the track this Monday, i wasn't able to run quickly enough. During the summer holidays it wasn't problem for me to run sub 1 minute 400 m, but now i fight hard to run 300 m at 56 seconds... Yesterday i had 8 x 800 m - 2:30, with 2 minutes jogging and i wasn't able to run it. I've run usually something like 2:38-2:41. That's so terribly slow. During the summer holidays i was able to do 8 x 1 km in 3:08 and close with 3:00 last rep. What is wrong with me? Few questions bellow.
1) Is it better to reach race pace abillity by running firstly short quick reps like 200 m, 300 m in pace 100 m in 15 s and than doing longer reps or it is better to start with the longer and slower reps and than shortening the distance and speeding up?
2) What are good workouts for 3000 m sub 9?
3) Is here something else i should know or thing about in my plan?