Hi, I'm a sophomore in HS and I've been injured for almost 2 years. I'm starting to get better but it's to late for me to run xc so I'm mainly focused on track , I havnt run an official race in a while but I've done a few time trials as follows: 400m:51, 800m:2:04, 2 400ms with 1:30m in between at 53.8 and 53.7. I'm not currently training and my long term goals for running are focused on the 800m. I was wondering based on my 400m what times I could get my 800m down to by track with training and what training programs I should follow to get town to said potential time.