Well, I'm a 15 year old sophomore in high school and while in middle school I ran the 400 meter dash. I had a time of 59 seconds flat, but was forced to stop midway through the season due to back pain. During the summer I had a tumor removed, and while the doctor did that he ended up pulling 2 ribs out of place. So after a full year of laying in bed all day every day, (with the exception of the occasional dodge ball game) I am finally beginning to be fixed and getting active. I'm looking to jump right back into the school track team after missing 1 season.

So are there any training tips for me? I'm starting to get back at the gym lifting weights and such, and was wondering what would help my situation. What sort of running should I be doing? (I'm still not able to go on any extremely long jogs or anything, but I can run at least a little on a treadmill.)

As a middle school athlete i was told simply to run fast, so I don't know what all the fancy names are for the training.

Any help is greatly appreciated
-Randy