Currently a senior and I just finished up my last XC season about 2-3 weeks ago with a 5k time of 18:45 (I was the best runner lol). I have until December/January until track training starts and February until my first meet. As a 400m and 800m runner what should I do between now and December/January? Recent 400m time (52.7) recent 800m (2:07). Considering that XC training had a lot of mileage and base should I just use that and start shorter intervals like repeat 150 to 500s? Football drills for quick feet? Block work? Straight speed work? I'm more focused on the 400 so I'll just use my 400 time to get my 800 time down. I also already lift upper and lower body. In a past XC workout I had repeat 400s (7 reps) at each one I came around 1:04-107, what does that say about me? Can I run a sub 50 before May? What should I not do and should what should I start doing?
5'10
152 lbs
200: 23.9 (no blocks)
400: 52.7
800: 2:07
1600: 5:35
2mi: 11:27
5k: 18:45