Plyometrics, what do you do?

I didn't follow a schedule and with that is the risk of injury as they can introduce a bit more impact that you might be used to. I started doing them earlier in the year. Haven't kept them up but will be starting again as I look to the indoor track stuff in the winter. I think they helped me a little.

You should look at progressions(a schedule) if you're worried about injury alright. Stuff I do tend to are single and double leg pogos, broad jumps, some box and depth jumps. I was targeting 400m up to the mile myself earlier in the year before getting sidetracked by GAA. I'd hope to maybe race a 200m or two as well. The plyos for me were to improve my top speed a little but on their own won't give you much over longer distances for running. While it should help your sprinting via improved acceleration and top speed improvement, you should also keep working on your speed endurance obviously.

Progressions for some of the ones I listed above to see how it goes might be maybe 3 hops (2-3 rep), working up to maybe 5-6 hops (4-5 reps) over time. For broad jumps start with singles jumps. Boxes and depth jumps are simple enough. Start low.

Here's a sample schedule that I did not follow myself but it's clear that twice a week is recommended usually as a minimum. Again I was only doing them once a week. Flying sprints are also very good.