Training for 800m/1600m HS

hills

strides

fartlek

track work

long run

rest

bump

I'd need to have more detailed information regarding your current training regimen vs. what you were doing when you hit your PR's. Otherwise, I can give a generic response such as increase your mileage, and do more intervals, make sure your long run is 20-25% of your weekly mileage, more hills on easy runs...etc.

Go absolutely ham with running. Run to a schedule and stick to it! Not as much sticking to a pace for your long runs and moderate runs, but with your workouts go absolutely hard. Also, while you watch TV at night do push-ups, sit-ups, or planks. Develop this major chip on your shoulder and always think that someone is coming after you! Always do your absolute best in races. Experiment with the 3200m too.

I think the most important thing for high schoolers is a a slow progression. This is developing all systems over time without ever really pushing the envelope.

I would suggest something along the lines of:

Monday: Easy run with strides (soft surface, by feel, fr-sn yr could look something like 4 miles-6 miles-7 miles-8miles)

Tuesday: 3200-10k paced intervals on soft surface, in fall/winter can be longer hill intervals

Wednesday: Same as monday

Thursday: Tempo run or cruise intervals (3-6 miles or 6-8x1k, 4-5xmile, 2x2mile start out at 2-3 as a freshmen, handleing 4-6 by senior yr)

Friday: Same as Monday

Saturday: light speed work (800-mile paced work) can be hill sprints, developing top end speed at end of workout (some 100's, 80's)

Sunday: Long run (easy paced, soft ground) maybe 8-10-12-14 over the course of a high school career.