my team today just did one 400 to see where we were at speed wise and when i heard this i was worried cuz we had just been doing 2 mile repeats and long indian runs, it was after an 8 mile day and i was wareing some tights cuz it was cold, i really didnt want to do it but i did it and i ran a 56 400 how much can i lower it with speed work and what are my chances in the mile