hi 3 weeks ago i ran 10.03 at an invite,i am 16 and a half,i ran an uneven race starting at 73s finishing around 83s,i have another big race in 3weeks time,im sharper than i was then and am doing around 20-25 mpw,what should i do for the next 3 weeks training,my longest run of the week is around 9km,i run usually around 8 min mile for these runs,i do one session (speed) per week around 6x300 and 2x200with 2 min rest per week what type of sessions should i do over next 3 weeks that will help get my time down into the 9.40s thank you