i'm 13 in eight grade and have been doing 30mpw consistently for the last 6 weeks with a nine and a half mile long run at 6:55 pace at the beginning but this past sunday i did it at 6:37 pace. last track season i ran 4:52 in the 1600 and 10:32 in the 3200 on 15-20 mpw. then in xc i ran 16:45 for 5k on 30 mpw. my last three key workouts not counting the long run have been 1) 2x2mile (5 min rest jog/walk) at tempo pace 11:45, 11:29 ...
2) 400,800,1200,1600,1200,800,400 (100m jog after 4's and 8's/200m jog after 12's and 16) ladder which i did all off 5:30 mile (75% of current 2mile pace) pace give or take a second or two per interval and 77 for the last 400.
3) and today was the first workout since cross country that has been faster than 5k pace it was supposed to be at current mile pace - i did 12x 400 (2 sets of 6) with 1:00 rest between each and 5 minute rest between the sets. times were:
SET 1: 75,74,73,73,72,72
SET 2: 73,72,71,69,69,67
What do you think i can run for 1600 and 3200 right now?