I am a senior in high school and I am hoping to run 4:3x this year. I have been following the Daniels formula and I am going to start the interval phase next week.
I have been doing my easy runs of 4-6 miles at 6:54 pace and i started doing 12-14 mile long runs 3 weeks ago (7:30) average pace last two miles below 7:00. I also have been cross training pretty heavily (weight training, pushups, ab workouts, yoga). I have stayed on schedule (hills, lactate, intervals) with the exception of two interval workouts. Last saturday I ran a 1600m time trial with my training partner in 5:19(70,80,82,78) I know that is a bad start but I am going to do it again this saturday in hope of sub 5:10.
I think i really need to develop speed. The 70 second first lap felt blazing fast and I need to be able to run that with ease. Will the repetition and interval workouts help my speed or should i work on 100-200m repeats to help my speed during the upcoming phase of training? I feel like my endurance is close to where it needs to be but that I need to develop my leg speed. Oh yeah and I am hoping to peak may 18.