800 Meter Lifting Workout

CrossFit would be a good idea.

I'm interested in this as well

jamin wrote:

I'm interested in this as well

Sure, no problem. The answer is still CrossFit.

It's very complicated but high weight/low rep will help develop fast-twitch fibers. However, don't injure yourself, there are lots of other things you can do.

I think most runners will say running makes you a faster runner but the fastest way to get to the next level is get a coach.

Since you don't have a coach with you and no experience keep it simple:

Back Squat 5 sets x 5 reps (start at the heaviest weight you can while keeping good form and getting to parallel)

RDL 3 sets x 10 reps

Squat Jumps 3 sets x 10 reps

Warm up first.

a HS kid who has never lifted before doesn't need to be lifting this much, too much volume, too much intensity.

Do body weight exercises first.