You need to learn to run slow to run fast. Too many runners run their slow runs fast and fast runs slow. So end up running every run at same pace and wonder why not improving.

I am a big believer in background. Aerobic base is building blocks and necessary for consistent performance. Being able to repeat performance is what sport is all about no matter what level you are at. Heats, Semi, Finals. Not to be afraid of doing coordinated mileage as it will improve speed with time, patience and right mental attitude. Train smart, be clever about what you are doing is best to achieving you’re goals.