im coming into my senior year of high school now and id really like to do good on the track this time around. Ive been getting the gym a lot this summer doing general weight lifting and ive been doing ten minute runs before I lift which are 4 minutes at 8mph then the last 6 at 10mph. I thought I should start doing a more specific workout program but couldn't find anything that quite fit when searching around on the internet. so here's all my information so you guys can get a better idea as to what im dealing with.
my 400m pr is a 51 and my 800 a 1:59. the 800 I could've ran a 1:57 but I was plagued with constant injuries and asthmatic complications. I could probably run a mid to low 23 in the 200m and then easily sub 5:00 on the 1600. im 5"10 140lbs with a bench max of 185, squat of probably around 315 (heaviest I've done is heavey set of 275x5), and deadlift of at least 250. with all of this information could someone please give me some ideas as to what exactly I should focus on and be doing on a refugar basis