High school senior going into last high school track season. I have 3 months until my first indoor meet, so these next three months I have free to train without competing at all.
I've run 50.4 open 400, 1:54.2 for 800 and 4:20.7 for the mile (not 1600) on 40-50 miles a week but heres the catch. Even though 40-50 MPW should be plenty for a talented highschool 800 runner I've never:
A. done any serious hill training (short hill sprints-longer anaerobic efforts), we run hills during XC but at most once a week and more like twice a month and then only long and slow (6:00 pace at most) up and down a 200 meter hill
B. gotten very serious in the weight room
C. run slow enough on easy days to handle higher mileage, I have spent way too much of highschool running easy days too fast and not allowing myself to rest for workouts/races
If I slow down on easy days and therefore am able to bump my mileage to 55-65 MPW, get in the necessary aerobic work, run hills once a week (short sprints early on working too longer anaerobic efforts with shorter rest later) and get in the weight room 2-3 times a week focusing on sprinter type lifting (power lifts, cleans, squats, upper body) what are my chances of improving my PRs from 50.4 to 49.something low, 1:54.2 to 1:50.xx and 4:20.7 to 4:12.xx
thanks for your input?