How should i train in the off season?

Run Cross Country. That's what I did and it did not hurt my speed.

Do NOT attempt to turn into a distance runner...even though that's the advice you're likely to get from many posters on this board, who know nothing else!

You have fairly good speed. Running efficiently (and with relaxation) is a skill that you should stay in touch with throughout the year--there should never be an "all slow" period in your running.

*Some* distance runs are okay. Every week or ten days you could do a long, slow run, maybe working up to eight or ten miles; and every week you could do a couple of medium-distance runs, but it would be better to do these as moderate fartlek (change of pace), rather than steady and hard.

Otherwise, at least twice per week you should include some strides, best done as gradual accelerations over 80-120m. Do six to ten of these, with good recoveries; and build from one to the next, so that at the high point in your last couple/few accels you hit 90+% of your top sprinting speed.

Similarly, once or (better) twice per week you should run some uphills, again with good recoveries (walk or *slow* jog back between--no fast running down steep hills!). Try to alternate between a session of 8 to 12 "bursts" (just 6 to 10secs each) up a short, steep hill, and a session of a few longer reps (30-80secs) up a more moderate slope (or use a treadmill?).

Other than running, try to be regular with a good all-around strength routine, particularly including the legs (hamstrings and abductors/adductors, as well as quads).

Good luck. Please bump the thread periodically and keep us posted on your progress.

I think we're on the same boat. I cut down my time in early season from 63.0 to 56.2

As far as I can see, the MD/LD group i'm training with won't benefit me if I stick to their pace during training. So i've cut down from the milage I was doing last winter (50miles/week) and started doing my session with higher pace and introduced 2-3 times a week hill training + 3 weights session a week. I do go to many open meetings to see my progress and also pay attention to my 100m and 200m times as they give me some indication to my how far my top end speed is going.

I think you'll need to make up your mind if you won't to do 400m or 800m for the long-term as training sessions are quite different.

Also, read this article by Clyde Hart (he has coached Michael Johnson, Jeremey Wariner, and other good 400m runners)

http://www.nacactfca.org/articles/Hart-eng.htm

What I'd like to know is what realistic targets I should be putting for myself; in my first year I've come from 63->56

how about next year? Should I be aiming at 53? 52? 51? maybe even sub-50?

What constitues a good progress in the 400m?