and i'm lack of speed.
and i'm lack of speed.
I ran 10:16 as a sophomore in High School, and ran 9:44 the following year. Senior year I ran 9:30 flat. Increase your mileage to a number you can handle. By handle I mean you should feel as if you've got another 10-15 miles left in your legs by the close of the week. Stay consistent, run in in the morning before school if you're in High School. My entire senior year, I would wake, and run the same 4.5 mile loop.
1. Progressively run more.
2. Include double sessions.
3. Learn what you respond well to. (Pace, distances, workouts). Record the details to keep everything organized.
4. Run strides after you distance days. 6-8 x 100m.
5. If you can lose some weight, that will surely drop your time.
6. BE PATIENT.
7. Stay positive and stay focused on your goal.
The same thing that got you to 10:02 will get you to 9:30 and faster. Just be patient.
I'd say run more but I don't know if you run 2 or 200 mpw based on the information you've provided.
Even if you lack speed, you need to run about 4:35 for 1600 to run sub 9:30.
Most endurance based guy I knew in HS ran 4:40 for 1600 and ran 9:38 on about 80 mi/wk but we raced more back then...