This will probably be the first time I've actually trained in the winter due to laziness/injury, so I don't really know how to structure pre-season. My PR's in both events are 54.2 and 1:59, respectively. I only ran the 400 twice last season, and it was into a strong headwind. would like to hit sub-52 and sub-1:55. What kind of pre-season workouts and weight training would I have to do to achieve these times? I'm going to be heading into my Senior year, and I really feel like I came nowhere near my potential last year because I raced very conservatively.