I am a junior in high school currently running about 40 miles a week.
My PR's are...
(all from this indoor season)
1500m - 4:16 (down from 4:20 last outdoor season)
3000m - 9:15 (down from 9:45 last outdoor season)
I am hoping to go sub 4:10 in the 1500m in outdoor season (and sub 9:00 3k too). Since my indoor season just ended I am planning on doing a mini base phase before I start getting back into faster stuff (like i was doing during indoor season). I will continue doing tempo runs during this mini-base phase, adding back in faster speedwork in late March.
What types of workouts should I be doing to get my times down to where I want them? Longer Intervals? Shorter Intervals? More Tempos or what?