I'm curious as to what I might be capable of running in the 800 this coming season. I just came off my 2nd season of cross and my first real serious season where i actually trained for it. I have natural 53 speed without speed work so how will I stack up? And yes I know my mile time is slow.
400m: 53
600m 1:26 tt
800m 2:02
1600m 4:49
3 miles 15:53
I think you should train alot on speed endurance. Next year, if you train good you might be able to run at 1,55-57. But then you should run a 1500m at 4,00. And 400 at 52,0
Assuming your 15:53 is for a 5k, and not just 3 miles, and wasn't a one off thing on a fast course; I'd say you should double in the 800m and 1600m early in the season before focusing on either the 1600m or the 3200m. In my HS days, in my particular state, a "natural 53 speed without speed work" just wasn't really competitive in the 800, so I went to state in the 3200m:
400m: 53 (relay split)
800m: 2:03 (relay split)
1600m: 4:25
3200m: 9:29
5000m (3.1 miles) [grass]: 15:40-15:52