I am looking for a little advice or thoughts about future training. I am not looking for bumb or comments by people being ignorant. I am currenty a 1:50 800 guy who has run this off of 35mpw. I converted from soccer after sophomore year of college to run XC for the first time ever. I was able in my second year of XC to run sub 25:00 8k off of 35-40mpw. I went up to 55-60mpw at one point and had a stress fracture, mainly because I know I went up too fast.
I ran the 1:50 going even splits of 55-55 and believe that in the right racing conditions I would be a high 1:48-low 1:49 guy. I would like to start moving up the 1500 as well given this 1:50 time and a bigger base. Is there any supportive instructions or input on how to go about using my speed and increasing miles?? In the past all of my runs even 10 milers have been no slower than 6:30 pace. Should I slow down and go for longer runs?? Should I add double days (I only do one a days now and one day a week I do alternative workout such as pool or bike)?? I feel that focusing on natural speed has helped me but I would like to know of any tips people can provide.
This is much appreciated and I will carefully look over all thoughts and opinions people are willing to help me with and provide. Thanks for your time.