This thread has seriously deteriorated... 1) Why would you base your training off of what lawi lalang does 2) Even if you did, shouldn't at least know exactly how fast he ran so that you know what "extremely fast" means? 3) Then just then maybe you could adjust his training to be proportionally similar to yours.
Lawi LaLang vs. Trackjacket
13:35 vs 16:27 = 1:52 total and 0:36 per mile difference
3:58 vs 4:40 = 0:42 total and 0:42 per mile difference
1:48 vs 2:10 = 0:22 total and 0:44 per mile difference
It's not that hard. Here are 6 free tips that will change your life:
[1] Gradually run more mileage: Just add 5-10 miles per week on average each season.
[2] Run year round: Only take 1-2 weeks off in between seasons.
[3] Run without a watch: Do it on easy days, easier track workouts, and for base mileage.
[4] Train to your current fitness level: Use the daniels tables or someone else's and just workout at paces reflective of your actual proven fitness.
[5] Don't show off in workouts: Seriously no one cares how fast you can run your repeats.
[6] Prove yourself in races: Enough said.