800m training

I need some help, I ran XC and Track in hs , 1650 5k and 1:59.1 800 , I haven't run in 2 months, and just started this week doing 4 miles a day at 7-730 pace, I wanna run a track meet on March 26 at a local college, My college doesnt have a track team so I was wondering if any one could give me some direction for my preparation week by week so that I can race in 2.5 months.

Bump. I'd like to see what someone more knowledgable says about this schedule.

You really know what youre doing here. That training regimine is very sophisticated for a 15-year-old, and I suspect you will go far with it. Good luck!

bump

Just focus on logging miles through the winter. Run two workouts per week, hills on one day and a 2-mile tempo run on another. Run long once per week -- 20-25% weekly total. 4-6 sprints (100-150m) after an easy run once per week, 4-6 fast strides (100-150m) after two other easy runs. See where you are at the beginning of March. Start specific work then. Don't get too technical -- you're only 15. None of the best runners in the world even knew who Lydiard was when they were 15, nor did they know what AnCl was. Just run girl, and you will improve. Worry about doing three workouts per week and studying the theory when you are older and faster.

You have NO SPEED. You need to concentrate on this as opposed to doing tons of slow slow miles. Short reps short recoveries, short reps long recoveries, hill sprints. Don't go crazy but keep body fat under control. Make sure you recover between sessions. 35-40mins on days between sessions but make sure this doesn't make you tired for your sessions. I can do you a whole programme if you really want. Speed drills as part of warmup to all sessions - high knees etc. You should do some strength conditioning but make sure it doesn't affect your runnin.

Don't mean to kick off a whole debate but the Lynaird way worked for P Snell because he had very good natural 400 speed - you don't (like most people).

1-2 days no running a week

NO NO NO! Where is the LOVE??? You have set yourself up to do some out of body workout every day as if you are some kind of robut. (You aren't a real robut, are you? Cos if you are I am in real trouble here). Try this instead:

Find a course where you can run 5 to 7 miles without having to stop for traffic, trains crossing, or whatever; you can just run uninterrupted. Run that same course 5 of your 7 running days each week. On days when you don't feel so hot, run it easily. On days when you feel good run it a little harder. One day a week, use your watch (nice watch by the way. Did you get it for Christmas?) to time yourself at three areas along your course. For instance at that big tree at the corner, at the yellow sign post, and at the gas station. Any where is fine. and of course at the end. On that one day you want to beat your best time at every point along your course and of course at the end.

As you get closer to race time, Start your fast day on the course faster and spring in the final half mile. Your 800 will be a breeze!!! Read Gerry Lindgren's Book on Running (www.gerrylindgren.com) for inspiration and more workout plans.