HIghschool female sophomore here. Freshman year, I ran in the 26 minute-range for the 5k, but dropped 5 minutes off my time this cross season and got 21:15 at the end of the season. Last year for track, My pb was 2:42 for the 800 meter and 72 (split) for the 400m. I ran 2:42 early in the season and never went under. The first meet of this track season, I ran 2:41 for the 8 and a 67 second(split) for the 4. I'm afraid I'm going to do what I did last year and just not improve at all. I really really want to go under 2:40 and maybe even 2:35 by the time the season is over. Any advice?
I did a few months of base work between cross and track (Some tempo runs, long runs, and an interval day each week)- stopped about a month before track started though.
Average training week:
M: 2x1200 at mile pace & strides
T: Long run
W: 12x300 (every 3rd is balls out) w/ 100m walk recovery
T: Fartleks
F: 3x600 & 300m sprint at the end (Or 4x200m premeet)
S: Track Meet
S: Total rest day or swimming.
My splits for the 800m are around a :39 200, 1:20 400, 2:00 600, etc.
I've been thinking about starting to lift weights, but I'm not sure if it's in my best cross-country interests and I have no idea where to start. pls