Alright guys, here's the deal. I'm a high school senior, and this is my last track season. My biggest goal since I've started running was to run a sub 2 minute 800. I'm looking for any advice on how to make this goal a reality.
Some background info: Been running since 7th grade. Never ran in the off season till this past summer. Junior year, my 3 mile PR was 19:10 or so..yeah I was slow. I nabbed some alright PR's in track my Junior year, 4:59 for the mile, 2:11 for the 800, and 56 for the 400. At this point, I was very aerobically weak. I ran a 6 miler once, my longest run ever, and 7:00-7:20 pace was pretty dang hard, even for just 3-4 miles.
This summer I decided I was just going to train hard and see what I could do. I started very slowly late May/early June since I had never done more than 20 or so mpw. I built up to 45 mpw by mid/late July, and maintained that mostly throughout the season. Early September I managed to PR big, I ran a 16:28 3 mile. Roughly a PR by 2:40. After that my season sputtered out and I never ran faster. I like to think I know the cause. I was hammering workouts early, and not recovering properly on my easy days (IE running too fast because I didn't want to get dropped)..and probably not enough sleep either.
Anywho, all that is behind me now and I'm ready for Track.
This is a rough plan of what I'm thinking of doing over the off season, and any advice would be great.
-Build up to 60 mpw week
-12 mile or so long run once a week
-Hill sprints for speed 2x a week
-1 good effort a week, tempo probably
-Rest of the runs will be done by feel
Should I be lifting? What about doubles? Our coach has us double twice a week in season to maintain mileage. Any other advice?
And last, do you think my goal is obtainable?