I am a senior this year in high school where I am in the 6th week of my base training with about 3 more weeks to go until practice starts at the beginning of February. Our first meet is March 5, but I don't know when to start transitioning into more V02 max and speed work. I want to be ready for meets in March and qualify for indoor state, but I also don't want to be flat for outdoor. Any advice is welcome.
What is your 400m time? Also how fit are you body comp wise?
Do you have a coach?
Last year my 400 was 53 flat, but I don't know what shape I'm in rn. I am 5'11 and ~160 pounds. But I do have a coach but if I follow his plan then I would only be doing 20 mpw and my goals of running in college are pretty much done for.
"It's best to be happy in May"
No one cares about indoors. Just keep your base going deeper into the year and make sure you still have gas for outdoor state. If you qualify for state for indoors while still doing somewhat higher volume great, just means you'll be even better for outdoors. Don't cut things down so that you can be ready for indoors. Outdoors is where you will be able to run faster and it's more important.
Bump
Completely agree with above poster.
Outdoor season is everything. Indoors is way less important, especially now with Covid, less than normal full participation, etc.
Build that base, broad and deep. If you're fortunate enough to have some good races along the way, great. But don't do anything to prepare for indoor races at the expense of a bigger deeper base.
One good option is hills. They will be beneficial for both shorter and longer term.
Incorporating reps of 150m-300m at a high intensity with long rest is a helpful way to start feeling sharp for an 800m without risking burnout. Centrowitz along with other big names in middle distance do speed work like this year round. Just do 3-5 reps after an easy run once or twice a week and you’ll feel comfortable running a fast race come March, then you can start shortening rest, lengthening and/or adding more reps as you progress into the outdoor season.