My 400 atm is about 68 (PR last year 63 along with 2:14 and 5:20 on 15-20mpw), I'm training for the 8/16 this coming track season and want to be in 5:10 shape when February rolls around and the season starts (ultimately running <4:50 and <2:05 by April).
The thing is, my 400 is so dreadfully slow right now I'm not sure how to devote time to aerobic and 400 speed efficiently--or which one to work on more (I'm guessing my endurance is much more essential to a <5:00 mile). I've only started running again two weeks ago after a significant hiatus.
Will my 63 speed come back? Will I be able to drop <60 and add to my base in time?