Tips for Improving my 3200meter

Put layers on and run outside, and bump the miles, do some hills etc

Extreme winter cold? It is only December 9th. Are in northern Alaska? There is no place that is vey cold yet. You should run outside anytime there is not snow and the temperature is above 20 degrees. Most of us run regardless of how cold but I understand that some people have an issue with the cold. I guarantee that if you use m guidelines, you will be outside more thane inside over the next 3 months. 30 miles is good right now. Bump to 40 in January. My runners are taking a break presently and six of them will break 10 minutes and 1 will probably break 9 minutes.

up the mileage, start doing morning runs. increase reps on workout. 2x8x400m was a key workout in me running 9:20. Easy way to add miles, add a mile to your distance runs, and run lik 2 miles 3 days a week.