Previous pbs 56 400m 2:02 800m wondering about moving down to 400 but don't know if I have the speed (read below)
I haven't been running as much in the last two years due to lack of motivation and lack of competition because of Covid but two years ago ran a 2:02 800 with a very limited stamina base as I spent most of winter injured and my summer season was also cut short due to injury so I only raced 4 or 5 times. Compared to the athletes I train with I have always been more speed-based but I only managed a 56.14 400m that season; I ran a 55.3 relay split and I would always be running this after doing an 800/1500. My fastest 1500 was 4:27 the year before and I could only run an 18:15 5k when my stamina was at its best. My 5k time is pretty rubbish which makes me think I am more speed based but 56 also seems pretty slow for a 2:02 800m. The other catch as that I have naturally bulked up a lot over the last year and am now 79kg/170lbs at 5'11. My body fat is still really low but I put on muscle incredibly easily. I understand this weight probably isn't optimum to be an 800m runner however I play rugby in the winter and have a naturally large frame so don't want to lose too much of this muscle plus it would actually be fairly difficult to lose as I haven't even been lifting I have just put this on from bodyweight exercise. I would either like to be able to run a 1:59 800m or a 52 400m, within several months of properly training. I am still fairly quick and could probably run a 55 400m now and a 2:07/2:08 800m but bear in mind I have never done any speed training. Which of these would I be more likely to achieve?