SUB 10:30 3200m

prior to about 3 months ago the most MPW(miles per week) i have done is 10-15 all of which were intervals and tempos but about 3 months ago i read daniels running formula and changed my running schedule to this for the past 3 months

RR anywhere from 7:45-8:30

sunday 8 mile Lr @ 7:00-7:30

monday easy 4 mile

tuesday 4x 1k @ 3:20 with 2 minute rest (pretty easy) 1 mile wu 1 mile cd

Wednesday rest

thursday easy 4 miles

friday 5 miles total 3 mile tempo

saturday 5 miles easy

total 30.5 miles

this is what my average week looks like what do i need to change to get my ambitious goal of a 10:30 2 mile previous pos from 3 months ago 10:16 3k and 4:48 15 on flat indoor track

It's a good sign that your 15 and 3k line up, because that means you are naturally strong. More mileage (don't go crazy and follow the 10% rule), a little more emphasis on speed through some shorter intervals and strides. Try to incorporate some hills into your training if you can, either post run or as a separate workout. They make you tough as nails and "hills are speed work in disguise". Increase length of tempo and long run, maybe try to go a little faster on regular runs but not by that much. Obviously only do what your body can handle, it's better to be 5-10% undertrained than 2% overtrained. Do not add all of these stresses in at the same time or else you will get injured. Eat right, get sleep, do injury prevention exercises etc etc., I'm sure you know the drill. Also not really sure how that 1k workout is easy for you if those 1ks are faster than your current 3k pr pace. If you are a kid then listen to your coach.

SUB 10:30 3200m

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