Hi, i want to improve my 400m speed to perform better at the middle distances.
Started more serious running late (24yo, now 26) and ran my relatively best in the 5K (1622).
I want to move down in distance because i discovered track for me, but unfortunately failed to develope any speed...
To be somewhat competitive in my area i would need to go from (now) 59-60s to 51-53s in the 400.
How would i need to structure/change my training?
Will i be able to keep my 5K performance while improving speed?
I usually did ~50mpw, 1x intervals like 6x1000, 1x20min tempo + 6x200 fast.
Thanks