Hey Megan, I sent you a DM about this.

Work on your aerobic base, the reason you’re still hitting a wall is probably that it’s too weak. I had the same problem when I was younger because my aerobic capacity was low. If you’re not sure how to train it, check out the Running Training course. For mental strength, do visualization and meditation, everything’s covered in the Mental course.

Awesome, keep this going man👌

There’s not much you can do right now to improve your time anymore. What you can do is make sure you’re fresh at the start line, load up enough carbs the day before and on race day, and get your mind right with some meditation and visualization. If you want to shave off minutes in the long term, that's definitely possible with the right training. I recommend reading the running document, making your own schedule, and get in a call or chat with me so I can give you personal guidance and feedback. But for now, good luck with the upcoming race, you got this bro!

They aren’t necessarily bad to do, but I get what they, mean you could better split them up into intervals, to reduce impact, and lower recovery time, whilst still having the same amount of time at threshold pace, and practically the same stimulans. So instead of the progressive longrun, I’d rather do 4x1600 at threshold intensity for example.