Hi guys, I'd like some advice on training for the 400m for a June track meet. Background: I'm over 50. My best event is the 800m. Surgery in October and an injury in February demolished my base training. I'm healthy now with 3 weeks of running under my belt for about 25mpw... mostly high quality miles.
Since I have no endurance base and only 9 weeks until the meet, I've decided to focus on the 400m. My goal is under 62 seconds. Sounds slow, but that would be a state record in my age group. I could probably run 200 at 31 and 400 at 68-ish right now.
What workouts would you recommend?