I'm a junior in highschool and I just started running track at the beginning of last indoor season, training as a miler/800 meter runner. I would generally run three track workouts spread over a week with longer(30-50 min) runs in between. Probably my most consistent workout would be two sets of 5 by 200 meters in 30 with a minute rest. I also commonly did longer (anywhere from 300-1000 meters) interval workouts at least once a week. By late June I had run 2:01 in the 800. After a prolonged break (soccer season), I resumed running seriously this indoor with a similar training schedule and progressed to 1:58. for the 800 and 1:24 for the 600 and keep in mind indoors is tough for me because I'm about 6'6. Anyway, my coach feels that outdoors I should really work on developing my speed by racing primarily the 200 and the 400 with the goal of running 49 or faster in the 400. Last year I ran 52 for the quarter, but indoors I've been splitting 51's and 52's. I've never done much speed work so, I was wondering if there were any suggestions for a training program or just specific workouts that might maximize my speed in the said races, but maintain a certain aerobic fitness so that I might be able to still race some good 800's. Thanks