Hello, I'm new to these boards and have been reading about many different training methods for a 400m/800m high school runner, but cannot find anything really suited towards my times. I started last year and struggled throughout the year with shin splints and a stress reaction in my tibia, so I did not accomplish many of the times I wish to achieve this coming track season. I am a senior in high school, and have found injuries to be my problem in my training. In my first year of cross country, I was running approximately 60-70 miles a week, but did much of this training on hard surfaces, which led to a later stage stress reaction in my right tibia and one in my left tibia also directly after my first meet. My goals are mainly set in track, and I hope to beat the school record in the 400.
I need help on certain training methods, preferably pre track season for Florida and set for when I am allowed to run again in early December, my track season will begin around March.
My times are an estimate/ what I do in practices and some races before my injuries:
400m: 52 flat (I want to hit 50.8)
800m: 2:14~
1600m: 5:16
5k: 18:50
A detailed list of suggestions/ a training schedule would be much appreciated.