OK, daughter loves the 8. She wants to break 2:30 this summer. On a whim she entered the open 400 at her first meet and ran 65. This was a surprise. Ran the 8 the next week in 2:33 (1:12, 1:21)! Bad surprise. So, most calculators would suggest we can get at least into low 2:20s, conservatively? So as we are getting into sharpening season right now im thinking more VO2 (interval) stuff as opposed to speed/rep stuff? Seems speed is not an issue (also ran a 5k in sub 19). She does have a really good base of distance over winter, sytarted throwing in tempo, speed, intervals about 6 weeks ago. Im thinking that interval days are the sweet spot, maybe dropping a speed day or 2 for an extra interval day on the Q days? Really losing steam on second lap. HR monitor (and just knowing her) suggests its not an effort issue BTW.
Any thoughts on this tired question, things you have had success with?