400m/800m training

tactical race.. but of all the times that you have the 800 mt time is the best of all

Dimitry wrote:

.. but of all the times that you have the 800 mt time is the best of all

Agree.

Work a lot more on your speed, while still training for the others. Not hard to do both.

As your 100m and 200m come down, the 400m will be fast enough for a good 800m.

The mile will follow.

I forgot to mention i was injured in my previous year but came back from injury last year and was a lot quicker than I was when I was 13 so that is why I PRed

Let me make things a bit clearer...

The 100, 200, 400 were all ran during winter training of the back of not much speed work, I've never actually competed at those events. The 800m was last year and I only PRed because I was injured the season before and just because of age I was naturally quicker anyway and the same for 1500m, they were both races i ran to win

Flying 30s once a week for sprint speed

Georgetown 400s once a week for endurance

Weights and plyos can make you faster too

Oh and when referring to weights I mean power type lifts. Squats, deadlifts, power cleans. Basically lifts that build force.