A little background on me:
Never joined sports till last fall. I played football, started on JV, blah blah blah. Basically just got used to the athlete's life, and lifted a lot.
Started running for the first time last track season. By the end of the season I ran 57 seconds for the 400m, and 2:20 for the 800m.
Loved running, ran all summer and by the end of Cross Country season I ran a 18:59 5k. During that training, I was able to run a 54 second 400m and I ran a 2:33 800m after 7x800m intervals.
I'm halfway into my 2-week rest period (of doing absolutely nothing) and then I'll begin my base phase. For the most part my paces at the end of XC season were as follows:
EASY RUN (LIKE SUPER EASY): 8:30
Long Run: 8:00
Mid Distance Run: 7:15-7:30
Tempo (5 miles or less): 6:45-7:00
Race pace (5k): 6:10
800m interval times (about 7 intervals): 2:55-2:59
400m interval times (about 14 intervals): 1:20-1:15
My questions are:
When should I start running again? What pace should I run at and what kind of running do I need to do? How many miles a week?
I have a deathly kick at the end of my xc races, (my coach clocked me in at a 25 second closing 200m) so I feel like I have natural speed. So do I need to just improve aerobically to run the 800m at high speed as long as possible?
I plan to run 800m and the Mile competitively, with the goal of qualifying for state with sub-2:01.71 800m.
Thanks for any insight.