I’m a HS Jr and run a 4:10 1600 and a 9:02 3200 and I am wondering if I need to take my easy or “normal” runs faster. Every run that isn’t a workout me and my teammates will run 6-7 miles at about 7:15 pace but I am wondering if this pace is fast enough to provide any benefits other than recovery. I am also wondering if I should differ my training plan as I am only hitting about 35 mpw this track season and out coach has us doing 0 tempo/threshold work. Next season I am looking to go 4:04 in the 1600 to break the state record and 8:49 in the 3200. Our coach only has us doing interval work and our intervals are usually never longer than 600/800m. Next year should I speed up some training runs and increase my threshold and tempo work? (Our coach also never has us doing long runs)