Am I doing long runs too quickly?

This makes more sense -- so you're running 3 times/week & they're all more/less quality sessions. Then there's a ton of lifting/cross training.

It's up to you on how you want to approach it. I'm more/less fine with the uptempo 10 miler as your long run on 30 miles/week. No matter your goals, you will get better if you add in some more easy running. If you get into the 5-6 days/week range, you could basically keep the 3 main workouts, maybe extend the long run & back off the pace a little, & then add in 2-3 easy runs all in the 30:00-1hr range. Just depends on your goals. I think you can probably run a good 800 on what you're doing now even if that isn't how I would do it. I think others are right -- plenty of potential at 5k/10k if you're running 15:50s off of that training with a cozy sub-60 10 miler.

Sounds like you are not doing PURE speed. That's how you lost your speed. Get your speed back. If you don't like the long run or all the bike, replace with easy runs that include some strides, short hill sprints with long recovery, flying 30's with even longer recovery. Also drills - quick step, skipping, bounding. This will help your 800 and your 5000.

At you best, you could barely hold world class 800m speed for 100m. You really think you could be world class?

Off what you told us, your chance is to up your mileage to 50mpw and go for a 14:50...

A lot of bad stuff in it.

First weight training transfers fast twitch type 2x fiber into 2a, this is exactly not what you want.

Second; 30 min cycling? For the fishes.

Third: Lifting to make up for running? Oh boy. Forget it.

Change your coach your training is awful.

Don't have a coach currently and doing this solo based on what I read online. How would you recommend me to build speed? Based on what I see from sprinters they are usually in the gym more than on the track.

Thanks for the flying 30s recommendation, never really did anything like it. Are there any lifts I could do to increase top-end speed?

Well the thing is I never trained for sprinting so its a bit unfair to say my best 100m would be in the 12s. I was thinking that I could get into the mid/high 11s by the end of the summer and that would carry me to the mid 1:50s range. I ran a low 57 in one of my track meets so my idea is that I just need to double that. I have already more than doubled my 5k pb in high school so I thought that the 800m wouldn't be much different. Is there something wrong with my thought process here?

Wait, I'm actually not familiar with the 2x and 2a fibres thing. I'm doing lifting because I've seen other sprinters do it. What would you recommend for building speed?

check out the info by V on this thread...

That 58 minute 10 miler is causing you to actually lose out on your potential. It needs to be around 67-70 minutes honestly. At your fitness that is basically a race-pace long run or a hard tempo run.

I think you will find dropping 1.5s off your 100m time to be very hard. I think you will find dropping 4s off your 400m time just as hard. And that is just to run like a 155. To be world class we are talking like 10s off your 400m. I know a lot of scrawny 14 year olds who were running 57/58s. None of them dropped 10s even with puberty... The one kid who ran 48 low ran a 54 in that first race.

Speed and speed endurance development are much more limited than aerobic development.

OP is an adhd workout warrior if there ever was one

if you just love working out and doing lots of different stuff, nothing wrong with that

but if you want to really accomplish something special you need to focus

reduce lifting volume by 50% and cut the bike/swimming altogether

then we can talk about a sub-2 800

or side step that train wreck and go straight to the sub-70 HM program

A bit skeptical here. How long have you been following this routine? Too many conflicting inputs, no recovery. Are you trying to impress possible partners with a big chest and Biceps? Are you using supplements of the performance enhancing kind? How old are you? Job? Life commitments?Pick a goal and maybe we can help you get there.