Moving up to 800m next season from 400m. Current PBs are 100m: 11.31 (+1.5). 200m: 22.64 (+1.6). 300m: 36.01 indoors 400m: 50.25 indoors, my only 400m that season because I developed hamstring tendinopathy and was out for 5 months and then went on to run 22.64 that summer. 800m: 2.02.1 in my first 800m a week before my 50.25. All these times are from last season, im injured again and probably will only run sub 51 and 22.4-22.6 this season.. il do as many races as I can in July and August. So my question is, if training as a 400/800m athlete what is realistic a time to achieve in the 400m and 800m for next season outdoors?
Sample sessions I did during the winter before my 400m and 800m Pbs are: 3x500m w/5min recovery, all in 72.5 comfortably and 2x400m @100% w/20min in 49.8 and 50.9 on my own in lane 1 hand timed by coach.