Hi, I'm a 17 year old male that competes for my high schools track and cross-country program. I took two weeks off from cross country and have ran almost every day since then. Regularly I do 20-25 Miles a week but I ran 30-33 miles for 3 weeks during that time period. I've done plenty of long runs from 6-8 miles along this course of time. I've also done various runs to build up endurance such as 4 Miles at 6:30 pace. Recently we started doing speed work and have two workouts that suggest I have decent leg speed (for me), one workout being 16 200s at 29-31 second pace with a 200 jog recovery and another workout with 4 300s at 47 pace and 4 500s at 1:23 pace. With my base established and these workouts, would could I run a 800/1600 in? Also, if you see any holes in my training, what am I lacking? I am trying to set a realistic goal for myself for our next race. I'll be happy to supplement more information if needed, thanks.