So I'm a junior who's started preseason base building in preparation for track. Our season starts somewhat late(mid February, we're not a very large school), so I still have 9 or 10 weeks left. I've been following a workout plan for the 400m by Latif Thomas, which I like because I can tell the repeats and intervals are supposed to be slower to avoid getting injured or peaking too early in the season. I haven't really done much for preseason work before so I'm trying to keep it light and am focusing more on core and flexibility(I'm learning to love my foam roller). Anyways, to anyone who's more experienced with preseason training are there any tips you can give me? Also, as someone who hasn't done much of any base building before, what sort of improvements can I see this year, and what kind of work would be required for a sub 49 400 by senior year(School record is 48.91)?
PR's(sophomore year)
200m: 24.2
400m: 53.5
800m: 2:12
1600m: 5:09
5k(junior year if it even matters): 17:55