specific training to get better times

Question
our School is a small one with not much emphasis on distance running. my times are 1600(1 mile) 5:45and 3200(2mile)12:13 when I run I have no one to pace with I usually win my races my problem is sectionals are 4:50 and10:45 respectively please tell me how to train to reduce my times. I'm in the 10th grade and am legally blind so sometimes the sun is a problem for me
thank you carl


Answer
Carl,
It's probably better to talk to your coaches about your times, asking them about some 400 repeat runs, which are running at your mile-pace, which is about 86 seconds every 400m.  You wouldn't do this workout every day, but use it as a speed preparation workout, such as 2 days before a meet, so you'd have at least one good recovery day in-between this type of hard workout, and a race.  I'd try 1.5 to 2 miles worth of this type of pacing workout.  A work/rest ratio of 1 to 2, such as doing an 86-90 second 400m run, then resting 3 minutes, then doing another one, is a good workout to build up some tolerance to harder efforts.

Overall, talk to your coaches first & foremost, as giving you workouts to do over an email isn't the best coaching strategy for you. Your coaches know more about your capability than I ever would across an email.

I hope this information helps you well.

Rick Karboviak
http://speeddialcoach.com