You are doing plenty of distance running and maybe more weight training than you need. I think you are
probably working too hard. I mean you are running 2:19 and you do all the above? If the coach is working
you too hard, talk to him. If he refuses to change, then you must doggg some of the workouts.
It is winter. I am not a proponent of indoor track. The body, and more important, the mind need a break.
I would take a month off completely.
Then start in with a program that has lots of variety.
1. 4-10 mile long runs (One per Nine days may be enough.)
2. Short Recovery Runs (1 mile up to about 4 miles)
3. 8 x 200 Workout day, 6 x 400 Workout day, or possibly 3 x 1000 Workout day.
Do not repeat the same thing every week.
4. Flying 30s Workout day (The next day should be easy!!!)
5. Tempo or Fartlek (Some of what you do should be based on feel not time. Do not time anything.)
Put these six types of workouts in a 9 day cycle. Do strides (4 x 60) every other day. Stretch every day.
I think you need to emphasize speed more, especially for the 800 meter run.
But Americans run way too many intervals. At your age I would not time anything. Run for fun!
The number of miles a person runs is not golden. Concentrate on speed, form, acceleration, and consistency.
Take a day off occasionally (I know you said you do. But it does not have to be by design.)
Remember after you do some stressful running you will make the most improvement by Recovery!!!
*Race strategy is crucial. Do you start too fast? Do you speed up and slow down a lot?
Do you run too much distance in the outside of lane one, or in lane two? You could be in phenomenal shape
but have a poor race strategy that kills all of it. Many think they must start any race fast because they are
slow. That is a huge misconception. But you must train the way you plan to race. At 15 you have a lot to learn.
Which is a good thing~~~ You must find out what works for you. Do not blame the coach ever. He is there and
wants to help.
49 years a runner, plus long-time varsity coach, now reporter-writer about the greatest sport.