Title says it all.. a little background: also this might be long.
I'm not sure how much of this is very useful information but I'm kind of just including everything I can.
I'm 17 years old, 5"10 135lb senior in high school
My track PRs are from the two races I was able to have during my junior track season before covid shut it down, they are 2:05, 4:29, 9:46.
We had a short cross country season in February where I dropped a few good times. 15:14, 15:09, and 14:59 for 3 miles. Each of these races were 95% solo, I won them by at least 30 seconds.
My training has been better than myself and my coaches would have predicted. I have a very big base, I've been training since July. I got into 60 miles per week in September, from September to December I was 60-65 mpw. All of January I was hitting 70 mpw. All of February I brought it down to 60 because we were racing. So far in March I've hit 70 each week. I like the high mileage and am very disciplined in taking good care of my body so injury isn't something to worry about.
I do my training runs at around 6:30-6:45 pace, my recovery runs at 7:00-7:20, and my long runs can be anywhere from 5:55-6:25, depending on how I'm feeling.
I'll highlight the last two workouts we did for some reference:
Friday 3/19
16x400m broken into 4 sets of 4x400 with cutdown recovery between reps and full recovery between sets. (cutdown recovery meaning the first set will be 2 minutes between each 400, the second set 1:45 between each 400, the 3rd and 4th= 1:30)
So in order I hit 65, 64, 64, 64; 62, 65, 64, 64; 63, 63, 64, 64; 59, 59, 60, 58
Monday 3/22
1x1600, 2x800, 4x400. workout was about quality so we had a lot of recovery.
after the 1600 was full recovery, between the 800s was 3 minute recovery, between the 800s and 400s was full recovery, between each 400 was 2 minutes recovery.
the 1600 I hit 4:44, the 800s I hit 2:14 and 2:14, the 400s were cutdown so I hit 67, 64, 63, 57.4
SO basically that 57 is my 400 pr. I've never run faster than that for 400. so the actual point of this whole post revolves around that. I want to improve my speed to where I can be running 57 with more ease. I can run under 60 pretty easily, but 57 felt like the hardest thing I've ever done. I also want to run really fast this year, my goals are 4:14, 9:10, and 1:57. Basically to run 9:10 I want to be comfortable coming around the 1600 at 4:30ish, but to do that I have to improve my mile so I am coming around the 800 at like 2:06, but to do that I have to improve my 800 to where I'm comfortable coming around at 57ish. To sum it up, does anybody know how I can improve my speed. Sorry for such a long post, but I appreciate any responses!