How would i go about winning a race for 4x8 3200 meters relay and 800 meters open?

I'm a 800 runner and my time for 800m is 2:26 and relay time 2:31. The record for my schools freshmen year is 2:10 and i wanna beat so bad!


My coach has our schedule, mid: monday abs- 4 mile run, easy: tuesday 3 miles, mid: wed. lift weights 3-5 mile run depends, hard: thurs pickups drill, easy: recover 3 miles. And theres usually a meet every week.|||You need to do more race pace intervals especially 200's, 100's and 400's. Try to rotate the intervals and use 800 meter pace for the 200's doing 200 meters X 10 at 800 meter race pace; 400 meters X 8 at mile race pace or 100 meters X 16 at 90% effort with 100 meter walks. Your other intervals use 120 heart beats per minute as your rest period. Do these type of intervals twice a week since you usually have a race once a week. Good luck!