hey people,
i started cross country as a begginer in about may and finished in mid august, i was only very new to running, but i noticed that as soon as the cross country season finished i was able to produce some reasonably fast 1500m times. now after 5months of training since then i notice that the only events i am improving on are the 400m and 800m and this is only slightly, my 1500m times have gotten worse dramatically. what this shows is that the reason i was able to produce good 1500m times in august was because of cross country which is pure endurance based, my training now is pretty well speed based. the cross country season starts up again in about april and finished in august, i am thinking that in that time i base train at a high level and get my fitness up, and then in august i start putting in speed again as i have a major track race (800m and/or 1500m) in september/october, which i am hoping on running 2.03 and 4.20 for. i was wondering if anyone could give me some adivce on base training. (e.g. what training i should be doing in this time, how intense it should be, how often i should train and how long the base training period should go for).

bob