Title may be a tad misleading. I don't mean to imply that I have talent (I don't), it just seemed like the best way to phrase the question. But here we go.
Background:
I'm a now former HS runner with a background of 1 year XC & Track @ 20-25 mpw (actually 0 post-february). It's been a few weeks since my last race and I'm beginning to prep for college cross country/track. Though my main focus is track (..didn't do so well at cross), so it'd be great if the responses were more towards that than XC.
5'10 145 and my PRs are as follows:
5k - 20:51
1600 - None, never ran it at a meet.
800 - 2:12 (63/69)
400 - 54.7
I actually have more than one question here.
1) While I'll have most of my training set up by the coach, I'll still be able to do extra things on the side. What kind of calisthenics and drills can I toss in to prevent injuries and make me a better runner? Are there any other little things I should do to ensure optimal progression/performances?
2) As seen by the 800 where I came back in 69, my endurance is by no means great. Maybe it has something to do with me being a 4/8 runner, but I don't believe it should be -that- bad regardless of the type of runner I am. I figure this is because I never ran hills and completely cut off my mileage, not that it was high enough to have solid endurance in the first place. The coach will be having me run more mileage, but what else can I do to ensure that I have enough endurance to bring the 2nd lap in strong?
3) Is it possible that I'm not actually a 4/8 runner? I don't want to waste any more time in the wrong event if that's not the case.. My teammate thinks I might be an 8/15 guy instead (says I have bad turnover when sprinting :( ), but I never really trained for the 4 besides one workout and some strides with the sprinters, so my 400 PR vs my 20 min 5k makes me think I'm actually meant to be a 4/8. I've really been on the fence about this and it might actually be the most important question so even if you don't want to answer the other two, I'd appreciate it if you helped me clear this one up.
TL;DR:
Calisthenics/drills for injury prevention/bettering myself as a runner?
Besides bumping up mileage, how do I increase endurance?
4/8 PRs are 54 high and 2:12, am I really a 4/8 guy or should I try the 1500?
(Now that I think about it, this title doesn't really seem to match up with all of the questions. Sorry guys, at least it's semi-relevant!)
P.S.
Thanks in advance! (: