I’m a senior and want to set myself up for performing well in track. I’m primarily a 400m runner, however I do the 4x800 relay occasionally. Unfortunately, I’m coming off a stress fracture and plantar fasciitis so my entire XC season came to an end early. I plan on cross training - riding a stationary bike to just ease into things for a few days before I start running again.
Anyways, What can I do from now until indoor track - which begins late January, to run sub 53 and sub 2:05 for the 800m? I’m confused on whether I should do some speed/speed endurance, and tempos or just build a base since I missed XC. I plan on lifting at least 3 days a week to build my strength up. I’ve sort of plateaued in a way as well, my sophomore year I ran a 54 in the 400 and then junior year I ran a 53 and stayed the same for like 2 months. The same goes for my 800 as well and never improved.
Any advice on helping me with what I should focus on during the winter for track is appreciated. Ideally, in my mind I want to run ~ 51 seconds for the quarter and anything under 2:05 for the 800m. I think my speed needs some work though to get down to 51 though. Id really like to breakthrough this year as I’ve only improved by a second or so each year.