Last year I never took running seriously. I was a low 19's runner in the 5k, and my pr in the 400 was a 57 during track. This year, I've taken it very seriously and dropped my time into the 17's. I have similar goals for track season - I want to run a 52 or faster for the 400. I really want to be able to run at state on our 4x4 team if that's possible. My question is this - what kind of workouts over the winter do I need to do to increase my speed? My current mileage is about 55 mpw, and my mileage over the summer was around 60 - 65 mpw. Thanks.
PS. I have easy access to a track that is 5 min. away and an xc course with plenty of hills.