Questions for getting back in shape for track (please read)

Question

I am going into my junior year (of high school). i play basketball and run track (i focus more on track tho). I am trying to improve my 400 meter time (currently 55 seconds) so that i can get into college. here are some questions i would love answers to.

1) I try to run 4 miles a day 5 days a week. is that too much or too little?

2) This is what i do

-walk 1 mile

-do 8-200 meter sprints (all under 28 seconds(1 mile))

-Jog 2 miles

any suggestions?

3) Is it better for me to wake up at 6 in the morning to run or wait until 7 at night.

THANKS A LOT!!!!!!!!!!!!!!!

Answer 1

1) That sounds about perfect

2) Instead of walking one mile, try to run (much faster than jogging, but slower than a sprint) a half mile and jog the other half mile. Everything else looks good.

3) Run at 6 AM. If you run in the morning your metabolism will speed up throughout the entire day. Running at night can also keep you awake at night.  

Hope this helped!

Answer 2

Have you tried this workout video?  http://www.youtube.com/watch?v=TKCGe2Ezr...