Im 16 years old with a 3000m outdoor PB of 9:30 and a 1500m outdoor pb of 4:25. Im able to compete at high levels in my age but im looking to run faster. Im moving up an age group where racing older guys will be the norm. Im looking to improve my 3000m time roughly by 45 seconds to run Sub 9 comfortably and to run sub 4 in the 1500m over the next 11 months, Is this possible, and what time of workouts should i do?
Thanks
Don't get injured, run cross country, Summer of Malmo, drink water, etc
Going from essentially a 4:44 miler to a 4:16 miler is probably not realistic in 11 months, but if you put in the work can be done over a series of years
Improving by that much is a stretch, especially if you were already doing pretty hard training, but if you were training really lightly it might be possible
my training was very light, 2/3 5km runs a week with a track workout every 2nd week! nothing speacial at all!