I am an 18 year old male and I am trying to make my college track team. It is D1 and they have pretty high standards for making the team. I am trying to do all sprinting events (100-400). I am starting to take on intense lifting so that I can get stronger and more explosive, incorporating bodybuilding workouts, core exercises, and plyometrics.

The coach explained that the I need to run 10.8 consistently for a spot on the team. In high school I ran the 100 in 11.5 seconds, and this is as a raw athlete with barely working out and not much size. How realistic is it to make this goal?

Additionally, the 400m standards they seek is sub 50. I ran 53 and made states. I am still pretty young and raw, so I feel I can make these. Any advice is welcome. Thanks