I just wanted to know if I could get any advice on getting better in the 400. I'm going into my junior year of high school and I want to beat my school record of 49.8 by the time I graduate. This last spring season I ran a 56.4 400, a 25.8 200 and a 12.7 100. This was my first year of track. But I was out for almost all of the spring season with shin stress reaction/fractures. I'm going to be doing cross country and winter/spring track and will be practicing with the team 5 days a week. Is there anything else I can do to improve my odds of breaking 49.8? I am a little sceptical about Clyde Hart's program because there isn't really much speed work.