how can I drop 10 seconds in the 800m

Gain some muscles, you're only 5'4 and 107 ibs. That put's you at a BMI index at 18.4, which is underweight. Haile Gebrselassie was around 5'4 and weighed about 115-120 ibs. So, start doing some compound lifts like squats and deadlifts, hill bounding, get a used tire to drag it across the field, up your protein eat more red meat, eggs and dairy. Can you give us a general outline of what your 35 miles a week look like?

I usually run an average of 5 miles a day mon-fri, a 10-12 mile long run on saturday, and rest sunday. Monday is usually a just a 5 mile run followed by some strides, then we go squat (I squat 5 sets of 10 reps at 95lbs), Tuesday I usually an easy day so Just 5 miles at around 7:45 pace followed by strides, Wednesday is workout day so 1.5-2 mile warm up and then 12x400 where we start every 2:15 and each is around 84 seconds, followed by a 1.5-2 mile cool down. Thursday is easy day so a slow 5 miles then we squat. and friday will be another workout which varies from in an out 100's/200's to some sort of lactic threshold workout to speed work or whatever. And on non-workout days we always do circuits of 5 dumbbell exercises, followed by 60 second planks on each side, repeat the dumbbells, then 8/10 (I can't remember) medicine ball exercises followed by another set of dumbbells. Then on workout days after our cool down we do a core strength circuit.

statehopefull wrote:

then we go squat (I squat 5 sets of 10 reps at 95lbs),

.

See a few problems with your training. One, you are not fully developing the fast twitch muscle fibers with this light weight high rep scheme. Athletes as far as developing strength goes only need one working set, and I would keep this below 5 reps. On your training, you are not doing any steady state running. Add one or two steady state runs per week. And add some hilly fartlek runs over a hilly course once or twice a week, focus on surging on the up hill sections. I wouldn't even bother doing that circuit workout. Better off doing some hill bounding and running drills.

You are doing plenty of distance running and maybe more weight training than you need. I think you are

probably working too hard. I mean you are running 2:19 and you do all the above? If the coach is working

you too hard, talk to him. If he refuses to change, then you must doggg some of the workouts.

It is winter. I am not a proponent of indoor track. The body, and more important, the mind need a break.

I would take a month off completely.

Then start in with a program that has lots of variety.

1. 4-10 mile long runs (One per Nine days may be enough.)

2. Short Recovery Runs (1 mile up to about 4 miles)

3. 8 x 200 Workout day, 6 x 400 Workout day, or possibly 3 x 1000 Workout day.

Do not repeat the same thing every week.

4. Flying 30s Workout day (The next day should be easy!!!)

5. Tempo or Fartlek (Some of what you do should be based on feel not time. Do not time anything.)

Put these six types of workouts in a 9 day cycle. Do strides (4 x 60) every other day. Stretch every day.

I think you need to emphasize speed more, especially for the 800 meter run.

But Americans run way too many intervals. At your age I would not time anything. Run for fun!

The number of miles a person runs is not golden. Concentrate on speed, form, acceleration, and consistency.

Take a day off occasionally (I know you said you do. But it does not have to be by design.)

Remember after you do some stressful running you will make the most improvement by Recovery!!!

*Race strategy is crucial. Do you start too fast? Do you speed up and slow down a lot?

Do you run too much distance in the outside of lane one, or in lane two? You could be in phenomenal shape

but have a poor race strategy that kills all of it. Many think they must start any race fast because they are

slow. That is a huge misconception. But you must train the way you plan to race. At 15 you have a lot to learn.

Which is a good thing~~~ You must find out what works for you. Do not blame the coach ever. He is there and

wants to help.

49 years a runner, plus long-time varsity coach, now reporter-writer about the greatest sport.

I would say the best way to do this is to run each 400 meters about 5 seconds faster.

Also, up your letsrun posting. You want to spend at least 10 hours a week trolling the boards if you aspire to be fast.

Statehopeful, read this twice. I did. There is a lot of coaching wisdom here. Read it and heed it.