So I'm a senior in HS and didn't start running until the first day of soph year. My PRs from the previous (junior) season are 4:19.52 1600m and 9:10.03 3200m. I didn't have that great of races last year in the 1600m but I'm currently running faster than my teammate who ran 4:14 last year.
I ran 15:16 at state in a California to get 3rd in Division 2 and had an overall pretty solid XC season,
I upped my training coming into Track significantly, compared to preseason xc ( in preseason xc I would do 2 tempos with one block 25 minute averaging 5:30 and one 5 on/ 3 off tempo for 3 reps around 5 minute pace, my regular runs were around 6:10 pace and my long runs were 12 miles long around 70 miles a week)
My training now is a bit different, I do all my fitness runs (2-3 a week) at 5:30-45 pace comfortably, I do Plyos and sprints once a week, I double twice a week recovery in the morning, which is around 6:15-7min pace. I've had a solid month of mile repeats under my belt averaged 4:45 for 4 of them on a grass loop with 2:30 rest. And last week I did a full 30 minute tempo at 5:10 pace relaxed. My long runs are at usually 6:30 pace but I've done 2-3 this season where I've averaged 5:45-6min pace for 13 miles. I've been averaging 75 miles a week and go to the gym everyday and do core and strength. We ran a 1600m time trial today where we were held at 2:20 for the first 800 and then could pick it up, I went 70,70,65,64, and then ran a 56 400m after. This was in trainers on the track, leading the whole was with a headwind (beating my 4:14 teammate by 5 seconds).
My main goal is to run sub 9, but I also want to put down a sub 4:10 1600m time, let me know what you think.