Hello everyone, I have a teammate in cross country/track who runs D3 with me. He's a decent runner and can run a 27:38 8K. I can run a 27:41 8K. I wouldn't have ever been able to run 27:41 if I hadn't jacked my mileage up above 50 which is still pretty low but I've always been a low mileage runner. That was a PR for me and just over 50 miles was enough. The thing is, my teammate runs 80+ miles a week and only has a faster time by a tiny bit. 27:38 is a rather respectable time but when it comes to track, he is incredibly weak. I can run a 52 second 400 and his PR in the 400 is 64. He literally told me that his legs just won't go fast. His best 800 is like 2:13 and his best mile is 4:54. My best 800 is 1:57 and my best mile is 4:34. And that leads to my question. What gives? His body just can't run fast no matter how hard he works and damn does he work hard and yet can only top his 400 at 64. I go under 60 all the time in the 800 and he goes under 65 if he's having a good day. We seem to be equally skilled in cross country but we're immensily different speed wise in track. He would always go medium pace on his runs last year but realized he should start taking his runs easier on some days otherwise there will be a plateau. The lighter runs plus the workouts twice a week didn't help for some reason. Why won't his legs feel fast? I bring this up because if he can only run a 64 second 400, he will be restricted on what pace he can hit in the mile. If he can only run a 4:54 mile, he would be nowhere near competitive in the 5K or 3K because their first miles are usually well under 4:50. What is his issue where his speed is so restrictive and how can he fix it? Going under 60 would be a start? Also, is improving his overall times in shorter races possible? Thank you.