right.. I do 400 m sprints 1 once a week, hard runs 3 times a week and up to 8 mile long runs on Sundays i'm down to 25:56.. what can I do more to get this down!
if you want to race fast, train slow.
Have a look at mcmillan pace calculator to give you an idea of the speeds and times you need to be running to get sub - 25.
For example, your 400m intervals should be 1:45 to 1:52 mins each.
From your brief post you are running five times a week, and all five are "hard" sessions. I'd keep your 400m intervals and the long run, but for your other three "hard" runs I 'd reduce the pace of two of them, and for the remaining one change it into a tempo, e.g. 1 mile warm up and then two miles at 8:17 to 8:35 min/mile (based on mcmillan) followed by one mile cool down.
You haven't said a lot in your post - but if you are repeating the same training each week, you are going to get the same results. For the intervals, try mixing it up or adding a few extra intervals. E.g. if you are currently running 5 x 400, try 6x 400 then 7x 400 the week after. Alternatively, mix in some 600m sessions, e.g. instead of 6x 400m do 4x 600m.
stutyr is spot on. You need more variation... and a big part of that is slowing down some of your runs.
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