I'm going into my sophomore year, and want to get faster at the 800 and 1600. My freshmen times are
400: 57
800: 2:11
1600: 4:55
3 mile: 17:47
I've been running for a long time, but never seriously, and I want to know some training I can do over the winter to prepare for track. I am on the swim team, so my schedule is tight (which caused my lack of preparation last season) but I am willing to spend time running after swim. If someone could give me workouts for the winter, and tips for the race itself, I would appreciate it.
Also, mostly because of vanity, I'd like to know what spikes would be optimal for the 800 and 1600. Last year I ran in my XC spikes made for 5K-10K.