How do I get faster basic speed

J.O. wrote:

Then you should be doing lots of 200's in 26-27 and a few 400's in 54-55

It's not just about how fast you are but how you can control your pace through the race.

Yes, of course, but I still need to address underside speed. I tend to spend most of the year training like a miler/5k guy, building my endurance so that I can extend the speed I have, but at some point you do need to try improve that underside speed. So far this winter I've mostly been in maintenance mode, throwing in some sprints every 10-14 days. But once the warmer weather comes in March and April, it would be nice to improve on that speed a little.

Yes, every pace is important in training.

Will you be doing 1500/mile also?

Yep, I consider the 800 and the 1500 my two primary events, so I'll be racing both. But even with the distance work I put in, I am more competitive at 800 so I will probably try to peak in that event.

Vibrams

Answer wrote:

Vibrams

Personally I prefer spikes.

To get faster you must get stronger period. squat and deadlift, try no to gain much weight but get stronger.