What do you recommend for winter training for a 800 runner. I'll be a senior in high school. My PR from last year is 1:56.6. I ran 35-40 mpw through the summer and cross-country season when i ran a 16:50 (5K). I've got some natural speed (50.0 and i run on the 4x200 relay); this is my first full season of sustained mileage. My goals are to run 49.5, 1:54, 4:20 (1600m), 10:00 (3200m) this spring
Well, it looks like you're a speed based guy. I ran 1:56.8 last year and my 400 is probably low 52. Try to run a few more miles but maintain your leg speed by doing some short sprints at least once a week.
Just run more miles, dont worry about your leg speed it will come/isnt goin anywhere (assuming you have a good coach). No such thing as too much base.
Hills. Short fast ones one day a week, longer ones another day. Plus another session or two of plyos/drills and strides 10-15x 60-100m. Long run 6-9 miles. One or two sessions/week in the weight room or at least circuit training, lots of variety.
Your goals for next year look very achievable based on what you are already doing. Your speed shows up with your 400m time well ahead of your 800m time. More miles will add to your base and help your endurance in the longer events. Try to include longer reps (600s, 1000s, miles)some with short recovery for endurance and some with longer recovery for speed endurance.
Have a great winter and a great summer.
md