Last track season my lack of any good leg speed really showed in my PRs, as listed:
400-59
800- 2:09
mile- 4:35
2mile- 9:44
So for the past 6 months or so since the beginning of XC season, I've been adding striders a few times a week after easy runs and the occasional 6x200 at the track after a VO2max workout. In my mind, if I can bring down my 800 PR, then the mile and 2mile will follow.
However, my basic leg speed really has not changed at all since last year. Last track season I could run about a 29 for the 200 all out, and I've yet to hit any faster than that this year.
Any suggestions on what I could be doing wrong? I'd like to be able to run 56 and 2:02 this year if possible. Surely if I ran a 2:02, I could easily run a 4:25 or 9:25.