I am currently a senior in high school about to start my final track season and am looking to walk on to a division 1 college next year. The walk on times their website lists in the 800 and 1600 are 1:54.00 and 4:18.00. I am really looking on any advice or training to get to these times as I don't receive much from my high school coach. My season bests last year were 1:58.57 and 4:26.77 and my 5k in xc was 16:57 (probably could have been slightly faster this was on a tougher state course). I feel like my training now really has no structure and listening to some of my friends from other schools who have more involved coaches, I started to look for one. I couldn't really find a specific training plan online, so really anything would help. Currently I make up my training as I go, I'll give my training for the last week just to give kind of a feel for the type of things I have been doing.
Monday: 1 min on (usually around 4:40 pace), 1 min off (usually about 9:00 pace) on the track for 34 minutes, ended up averaging 6:15 per mile
Tuesday: 4.8 miles at 6:07
Wednesday: 3.57 miles at 7:36 (before school), 8 400s at 62-65 with about 3-5 minutes rest (coach changes it as he feels necessary)
Thursday: 1 mile jog to and from hill, 20 minutes continuous up and down quarter mile hill (about 50 foot elevation gain) at 5:49 pace
Friday: 1.84 miles at 5:49 (coach given workout at practice), 5.1 at 6:18 (after practice)
Saturday: 8.00 miles at 7:04
Sunday: two sets of 4 200s with 200 jog in between (33.5,33.5,31.2,20.7),(29.8,30.8,30.2,27.7)
With warmups and cool downs included I ended up reaching about 42 miles for the week.
I believe I am in pr shape for my first meet next Saturday but the reason I am asking for advice on this is because I was out for 3 weeks this winter with an injury and it was awful. Awful in terms of not being able to run. I didn't really realize before that how much I enjoyed it. Now that I'm already committed to going to a big school where I can't get any scholarship money for running, I'm determined to do anything I can to not have to quit after this last season.
Thank you so much for any help or workout advice! Anything is appreciated.