Not improving

:/ wrote:

around 35mpw. !

There's your problem, also don't forget to eat. Especially red meat. And in the off season/early track season focus more on hills, steady state running, progression runs and untimed fartlek runs as far as your workouts are concerned. Too much track work is a recipe for disaster.

Your best mile time of 5:58 is relative to 3200 in 12:40 , so I fast see you are not so strong relatively to your mile best. What is wrong then? Well …...your 400ms intervals are too fast and should stay at 1:36 for 12- 20 of them , and no guessing what`s best recovery for you, let your heartrate decide that. Wait easy walking between reps until your heartrate is back to 120 bpm ( or roughly 60 % of MHR ). And run another workout in the week also at LT -intervals for a total of 5 - 7 miles at 7 min mile pace. Good Luck! :)

- Magic Easter Hare - ))

Thank you for the responses, sorry I'm replying so late but I'm grateful for the help. I've slowed down my training and added a short easy run on my off day to up my weekly mileage and ran longer cooldowns/warmups. The thing is since I'm on a hs team I can't really dictate a lot of my training for workouts, but I have talked to my coach about slowing down paces on track workouts and just increasing the number of reps. However, recently we did sprint workout with 300s and 100s which I found weird. I was sore from it for a while but I recovered in time for another race where I ran the 1600 leg of a DMR. It was very windy (everyone ran slower than they expected) but I still only ran a 6:16 again though I felt way better and paced it better than my other 16s so far this season. My coach told me that she estimates I would have ran around ten seconds faster if it had not been so windy, but I feel like that's generous.

I'm supposed to run a 1200 in another DMR this week and I don't know what I should aim for. I've been trying to ignore my past PRs and just compete in terms of this season, but that's kind of hard to do when I've slowed down and have no idea why lmao. I ran a 4:18 1200 when I was in sub 6 shape. So what can I expect now that I've ran 6:16-6:20 consistently in the past month or so? I'm also supposed to run an 800 and a 3200 soon in the next couple of weeks. Does my issue with running slower times have to do with lack of aerobic fitness, and would that mean that I can expect better times in the 800 and 1200?

Once again I'm super grateful for any responses and I'll update this thread as I race, lol

If you peaked indoor with 5:58, well you peaked.

That means, you have to start all over again, but, this time with a better base than half a year ago.

So no need to worry or overthink aerobic base and stuff, just take it a bit easy, then after a while go a bit faster again, listen to your coach, and the times will improve.