As for running after school:
Sprint drills
4 quarters: all under 75 was goal I hit under each one. I had 66 on one
after that was 4×200 weren’t timed but I didn’t run to my fullest 1 because I went strong on the quarters evryone else were getting 80’s and 90’s. And 2 I lifted earlier on with my legs(mistake) so that had a lot to do with it. I still finished with good form.