here is the situation.
I´m tired of being skinny and wanna put on some muscle mass, but don´t wanna stop running.
So i decided to move down from running 5-10ks to 200m and 400m maybe the 800m as well.
I have best times of 24.8 and 53 for the 200m and 400ms, I have never done any specific speed training, I was wondering if anyone knows how much improvement one can expect if focusing on speed.
is running mid 23s and low 50s a possiblity for me?
thanks in advance.