I've been focusing on 5 and 10K through college, but would like to shoot for a <10min 2 mile this spring. It's more a personal goal than anything else and I'm curious to hear what training modifications you'd recommend.
For reference, I'm a mid-volume runner, staying between 60-80MPW during highest weeks of the year and historically have responded well to smaller amounts of speed work.
Do some good strides a couple of times a week and don't skip on the speed work. When I ran 16:11 a couple of years ago I also ran a 9:14 3000 so assuming you're aerobically fit for yourself its probably within reach by the end of indoor.
400's at race pace should help as would some good sharpening 200 workouts. Sorry this isn't much help but you seem to be on the right track anyways.
Oh and making a thread on letsrun vowing to not stop until you reach your goal will also work.
You should break ten easily. I ran 15:52 and 9:45 3200m while in high school off of low mileage (45) and typica high schooll interval workouts and nothing else (4-8 x 400m). I was in 4:30 mile shape with long runs of only 12 miles at like 7:30-8 pace, we trained pretty slow and easy except for the workouts.
pretty good times for a girl..
like others have said, you're probably already there. i ran 9:14 3k indoors and then the next weekend 16:13, similar efforts.
Thanks for the feedback. In doing some homework on this and having success with Daniel's in the past, it projects my current fitness to equate to a 10:10 2 mile and needing <16 to go <10.
The problem I'm now facing is that 75 second 400s (10min pace) feels VERY fast. It could be that the vast majority of my speedwork is slower than that, which is why 10mins seems like a huge leap.
I came through 3200m in 10:00 en route to a 16:03 (yes, I know, I rigged up badly over the last 1800).
You should be pretty close.