i ran a 2:14 on a real track back in october with about 9-10 miles a week of training on a track,(this included absolutely NO speed training of any sorts. just literately 9-10 miles a week of moderate difficulty running and traditional weightlifting everyday "i.e-monday:chest, tuesday:legs, wednesday-back and shoulders, thursday:legs,friday:bi's and tri's. THAT WAS THEN. now i FEEL I AM IN MUCH BETTER SHAPE. i increased my milage to 14 mpw at a MUCH faster pace and difficulty, my milage has now become all road running. i also started doing speed workouts (during early december) once a week for a month now, i started out with a workout that was a 400,600,800,400. as of last week i did 3x400m, then i did 4x200m. (i will elaborate on this workout further below" i want to run a 1:58 this track season by the very end of it (late may) i am a college freshman and our season starts monday. last season as a senior in HS i ran a PR of 2:09. i will now elabortate on the workout i listed earlier, please predict what my 800m time would be at THIS very moment keep in mind i do not WEIGHTLIFT AT ALL ANYMORE.
this was the workout i did last friday. the workout was done in spikes on a DIRT track.
3x400m @ 1:10 per 400m 2 min rest in between each 400m. THEN i took a FOUR minute rest and did 4x200m, i did 2 min rest on the first two then on the last rep i rested for 2:30 instead of 2 min the time were as follows 33,32,31,31