I am going to be a senior in high school, and I want to get possible workouts for the offseason. I am 6'2 180 lbs. and i don't have a high school coach. I ran a 2:02 in the 800m last year, but I think I can bring it down to 1:57. I also play football (our school doesn't have cross country), and basketball, but i'm ready to put my real focus on track. My 400m time is 54 secs and my mile time is probably between 4:45 - 4:50. How can i get faster, (maybe a 51 - 52 sec 400m.) to make me better? I could also use some help with running in the summer through winter to get me into good running condition. I could use as many specifics as possible. Thanks for the input!