I'm trying to get down below a sub 4:20 mile this season. I have not ran this race yet this season (my coaches ran me in other events just to get times for me). My coach is open to suggestions for workouts to get me below the 4:20 mark.
400 - 51.9 (March 2019)
800 - 2:00.1 (March 2019)
1600 - 4:44 (April 2018)
3200 - 10:21 (March 2019)
5000 - 17:07 (October 2018)
I would like to qualify my 3200, it was the first time I ever ran the race, I sat and then kicked with 400 left.
Recently, I've been doing some long distance days at faster paces. Such as:
8m @ 6:18
80 min @ 6:56
But I will also do slower more relaxed distance days such as 30min @ 7:30.
A workout we did last week was 8x800s with 90sec rest, my splits were (coach told me to start slow and get faster)
70, 69, 66, 66, 66, 63, 61, 56
Please tell me what I need to improve, workouts, diet, anything. Thank you guys!